Tuesday, September 4, 2018
Bring A Friend September Challenge:
Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
Strict Pull-ups
3 Sets of 10 Reps
Add Weight as needed
“Air Force”
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters 95/65, Fx: 75/55
20 Sumo Deadlift High Pull 95/65
20 S2OH 95/65
20 OH Squats 95/65
20 Front Squats 95/65
*Burpees start at 0:00
“TOP GUN” Option/RX+: 135/95
1 Mile Easy Run (aerobic conversational pace with a buddy! Max Olympic total tomorrow)