Reminder! Labor Day Weekend Holiday Schedule Below!
Friday
5 – 6:30 AM Open Gym
6:30 AM: WOD
9:30 AM: WOD CANCELLED
12, 4:30, 5:30: WOD
Saturday & Sunday
9 AM WOD
Monday – Labor Day
7:30 AM Open Gym
9 & 10 AM WOD

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
AMRAP 11
250/200m Row
7 Hand Release Push-Ups
5 Pull-Ups
3 Chest to Bar Pull-Ups
1 Bar Muscle-Up (FX: No Bar Muscle-Up)
*RX+: Unbroken complex; Min: 4 rounds

Strength
Every 2:00, 8 Sets
1-4) 1 Power Snatch + 1 High Hang Power Snatch (↑, start at 45-50% of 1RM Squat Snatch)
5-8) 1 Power Snatch + 1 Hang Power Snatch (↑)
*Hold onto bar b/t reps

“Isabel”
For Time:
30 Snatches (135/95) (FX: 95/65) (RX+: 155/105)
*8:00 Cap
*Compare to 9/25/23

Strength
Every 3:00, 5 Sets
5 Strict Press
1-2) 70-75%
3-5) 75-80%

Superset Accessory (3+ out of 5)
25 Underhand Banded Pullaparts

Conditioning
AMRAP 12
200m Run
8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
4 Wall Walks (FX: 2)

Join us today at 9 AM for our Masters CrossFit Games Send-off for Kate!
She leaves next week to compete and we want to lift her up and celebrate all her hard work!
*We will have ONE 9 AM WOD (no 10 AM class)*
Drop-ins are welcome!

CrossFit Games Send-Off for Kate Currie
2 Rounds of 1:30 on/:30 off w/ Partner – Split Reps Any Way
1) AMRAP Calorie Bike
2) AMRAP Burpees
3) AMRAP Calorie Row
4) AMRAP Wall Balls (20/14)
5) AMRAP Calorie Ski
6) AMRAP Box Jumps (24/20)
7) AMRAP 50′ Shuttle Runs
*Score is total reps

Strength
Every 2:00, 3 Rounds
1) 15/15 Single Dumbbell Row
2) 15/15 Elbow Supported Banded External Rotation
3) :30-:45/:30-:45 Side Plank

Conditioning
3 Rounds for Time:
75 Double Unders (FX: 60)
30 Sit-Ups (FX: 20)
15 Toes to Bar (FX: 10)
*13:00 Cap