* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

* Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays.

WOD:

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

Warm-up as needed. Start around 60% of your 1RM Bench 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) AQAP:

75 Double-unders

50 Kettlebell Swings 53/35

40 Knees-to-armpits

50 Kettlebell Swings 53/35

75 Double-unders

Extra Work:

3) Crossover Symmetry:

Go through this not for time, focus on positioning and muscle activation.

4) Run: 6 x 400m @ 100%/200m @ 130%

% does not refer to speed, but time. For instance if your 400m takes you 1:40 (100 seconds), then run your 200m at a 2:10 400m pace, or in 1:05.

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