Regular Saturday Schedule
12-2pm: Open Floor
Is it a water bottle or a roller…it’s both.
A few announcements.
First – weekend schedule reminder.
Sunday/Monday – Closed
Second – We’re going hiking Sunday, September 7th. If you weren’t invited to the FB event page (or don’t have FB) send us a message (or come talk to us) and we’ll add you (or tell you). We LEAVE early, 7AM.
Third – Nutrition Challenge is starting Monday, September 8th. More details to come the following week. Expect an optional (but suggested) talk.
Fourth – In conjunction with the Nutrition Challenge ending we will be hosting a fund raiser. More details to come on this as well, but expect to watch your coaches do 1000 burpees for time in an effort to raise funds and supplies for those in need.
That’s all for now.
A. Hang Power Clean – Tech work.
B. For time – 3 rounds :
10 C2B Pullups
10 Burpees over bar
Labor Day Weekend Schedule
Friday 8/29 – Regular Schedule
Saturday 8/30 – Regular Schedule
Sunday 8/31 – Closed
Monday (Labor Day) – Closed
Tuesday – Regular Schedule
Punch yourself in the face over and over.
(So really, punch yourself in the face over and over.)
Seriously though, scale accordingly. This is a grinder.
5 rounds, 400m run, 15 OHS @95/65#
Guys and gals, we’re going to jump right into class with PVC/bar technique work. The usual stuff. If you need extra time to warm up , try and get in a little bit earlier. This way we have ample time to spend time on progressions, lift, and get the workout in.
A. Back Squat 5×3 (last week of triples)
B. Suicide runs
“Conclusion: The results of the study indicate, that wIRA irradiation during moderate ergometer endurance exercise can be used – in combination with an appropriate nutrition – to improve body composition, especially local fat distribution, and the reduction of fat and body weight in obese persons.”
A. Turkish Get Up – 1 Rep Max
3 Rounds For Time:
400 Meter Run
21 KB Swings (1.5 pood / 1 pood)
Turkish Get Up Demo
How to be a Gym Hater
A. Practice HSPU/K2E
B. 21-15-9 K2E, HSPU, Hand Release Burpees
For those frustrating times, just remember….
“CrossFit is a very humbling sport and you can be really good at something and look like an idiot doing another movement.” – Rich Froning
And remember – use your hips!!!