2 Hang Clean + 2 Front Squat
1 @70%, 1 @75%, 3 sets @80%
% based on clean 1RM

4 RFT:
200m Run
20 Russian KBS Rx: 32/24 Fx: 24/16
20 Hollow-Rocks

Bring a friend September Challenge!! Here’s a 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.

The rules are simple:
-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!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member

================================

Deadlift:
5 x 5@70-75% (A)

On a 20:00 Clock:
30 Thrusters 115/80, Fx: 95/65
2000m Run
30 Thrusters 115/80, Fx: 95/65

AMRAP Burpee Box Jump Overs (24/20”)

Bring a friend September Challenge!! Here’s a 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.

The rules are simple:
-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!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member

================================

Hang Snatch:
1×3 @70%, 1×3 @75%, 3×3 @80%

For time:
21-15-9
Overhead Squats 115/80, Fx: 95/65, Rx+: 155/105
HSPU (Rx+ 4/2″ deficit)

As some of you have experienced, we have been facing increased parking issues over the last few weeks/months. We apologize for these issues.

We have been working with the building management and owner over the last few months, and unfortunately they haven’t been able to alleviate the issue. We are continuing to work with the landlord to resolve the issue, but we don’t expect a solution to occur overnight.

In the meantime while we resolve this parking situation, we need to make sure our athletes have a place to park. Effective immediately for evening classes, we will change the way we park along the side of the building. From the red bay door to the end of the building, we can park at an angle (see photo) which will allow us to fit considerably more parked vehicles along the side of the building. Please park close (but don’t door ding each other!). This should be a temporary solution for these larger evening classes.

Once again, we apologize for this inconvenience and we are working hard to remedy the situation.

====================================

Bring a friend September Challenge!! Here’s a 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.

The rules are simple:
-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!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member

================================

“Roy”
Five rounds for time of:
15 Deadlifts (225/155)
20 Box jumps (24/20)
25 Pull-ups