***LABOR DAY MONDAY SCHEDULE***

CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times.

BARBELL CLUB: Will be training from 1000-1200

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Weighted Pull Ups
5 x 2 AHAP
* 2-10# heavier than last week

AMRAP 15:
5 hand release over the bar Burpees
10 OHS 95/65 (Fx: 75/55) – can NOT drop the barbell or immediate 5 burpee penalty
15 Sit-ups

***LABOR DAY MONDAY SCHEDULE***

CROSSFIT Classes: 2 Wod times, RESERVE PLEASE, 0900 and 1000, please reserve in the event of the need for more class times.

BARBELL CLUB: Will be training from 1000-1200

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Team Wod: “The Rope”

Teams of 4: 2 working at a time

For Time:
200m Medball Run 20/14 (All/2 balls)
10 Rope Climbs
100 Clean & Jerks 135/95 (Fx:115/80)
100 Double Unders
10 Muscle Ups (C2B)
100 Double Unders
100 Power Snatches 95/65 (Fx:75/55)
10 Rope Climbs
200m Medball Run 20/14 (All/2 balls)

Share the work as needed. Communicate reps.

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***

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Sad news for our coaching team. One of our favorite (and most fun) coaches is heading north for a new job. Coach Brandon just got a new teaching job in Philly and he and Jordan will be heading north for this next adventure in their life. Brandon will be coaching the 5:30 & 6:30pm WODs Monday evening – come say farewell to him!

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Crossfit Total: Find 1RM
Back Squat
Strict Press
Deadlift

*Compare: 4/11/2015

Philippians 4:13: I can do everything through him who gives me strength.

Joshua 1:9: Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.

Congrats to all of the athletes that competed in the AM vs. PM Throwdown this weekend! It was such a fun event and athletes displayed some incredible performances!!

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Sad news for our coaching team. One of our favorite (and most fun) coaches is heading north for a new job. Coach Brandon just got a new teaching job in Philly and he and Jordan will be heading north for this next adventure in their life. Brandon will be coaching the 5:30 & 6:30pm WODs Monday evening – come say farewell to him!

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Get ready to max out for CrossFit Total on Tuesday, September 1.  Prepare and recover appropriately to hit these lifts and establish new 1 rep maxes! Next stop, PR City located in central Gainsville.

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Muscle Up Skills:
RX: EMOM 5
3-5 Muscle Ups

FX: Muscle Up Technique and Transitions

Conditioning:
5 rounds for time:
15 KBS 32/24
10 Medball Cleans 20/14
5 Pull ups

FX: 24/16