Strict Pull Ups
RX: 8:00 Max Strict Chest to Bar
FX: 8:00 Max Strict Pull ups
*Nutrition Challenge Test WOD 2
1 MIle Run
Rest 5:00
2 K Row
*Nutrition Challenge Test WOD 3
Strict Pull Ups
RX: 8:00 Max Strict Chest to Bar
FX: 8:00 Max Strict Pull ups
*Nutrition Challenge Test WOD 2
1 MIle Run
Rest 5:00
2 K Row
*Nutrition Challenge Test WOD 3
Time to get meal prepping. Our nutrition challenge begins Monday, September 4th. Due to member feedback. An extension to buy templates for participation is added. Have your templates purchased by Monday, September 11th qualify for the challenge.
Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year! We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days. Every week we will post the top 5 leaders in the gym! Have fun and get fall fit!
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Find 1 RM Back Squat
*Nutrition Challenge Test WOD CFR7
5 rounds:
20 ABMAT sit-ups
20 Russian KBS 32/24 Fx: 24/16
20 Push-ups
Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year! We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days. Every week we will post the top 5 leaders in the gym! Have fun and get fall fit!
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Snatch:
20:00 to Find a Heavy Double
Barbell Conditioning:
For Time:
10 Snatches 115/80 Fx: 75/55
8 Snatches 135/95 Fx: 95/65
6 Snatches 155/105 Fx: 115/75
4 Snatches 185/125 Fx: 125/85
2 Snatches 205/140 Fx: 135/95
15:00 Cap
*Courtesy Comp Train
*Power or Squat as needed
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year! We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days. Every week we will post the top 5 leaders in the gym! Have fun and get fall fit!
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Split Jerk:
Find a Heavy Single
*From the Rack
AMRAP 4:
15 Cal Row
15 Shouder to Overhead 115/80, Fx: 95/65
Rest 2:00
AMRAP 4
15 Toes to Bar
15 Burpees
*coaches note: Athletes can be staggered to start at different elements.
Labor Day Weekend Schedule: Monday, 9/4. 10:am WOD only. No Cap!
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Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year! We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days. Every week we will post the top 5 leaders in the gym! Have fun and get fall fit!
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Strength/Skill Schedule:
Monday: “Bulger”
Tuesday: Split Jerk
Wednesday: Snatch Doubles
Thursday: 1RM Back Squat
Friday: Pull ups, Aerobic Short Distance Test
Saturday: Deadlift/ “Macho Man”
Sunday: Snatch Balance
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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth
“Bulger”
10 rounds for time:
Run 200m
7 chest to bar pull ups
7 front squats, 135/95
7 handstand pushups
Compare: 9/13/2016 and 7/14/15
Coaches note: if classes are large, have athletes share barbell and HSPU station and run a stagger
