* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM.

** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train.

WOD:

1) 5 Floor Press + 1/side Turkish Get-up: Every 2:00 for 10 sets

Warm-up as needed. Start around 60% of your 1RM Floor Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell.

2) 5 rounds AQAP:

5 Power Cleans 135/95

10 Box Jump Overs 24/20

20 Abmat Sit-ups

Extra Work:

3) Face Pulls: 100 not for time

Break into as many sets as needed. Focus on positioning and activation not speed.

4) Row: 30 minutes w/HR @ 70-80%

Goal should be consistent heart rate/pacing. Record total meters.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE