ANNOUNCEMENT
Labor Day Monday we will hold 8am Bootcamp and 9am CrossFit class only.
All other classes are cancelled. Enjoy time with friends and family!
CrossFit
Strength
Back Squat [Video]
Work up to 85% of your 1 rep Back Squat.
Then complete 2 sets of 10 Back Squats at @70%.
Use the same weight for both sets of 10.
Conditioning
10-9-8-7-6-5-4-3-2-1 Reps Of:
• Thrusters (#95/65)
• Bar Facing Burpees
• Pull-ups
Bootcamp
A)
Partner Battle Ropes for 10 minutes
P1:
20 seconds of Pivot Rainbows
20 Side shuffle + quick waves
20 seconds of Rest
P2: Bike for 40 seconds / 20 seconds of rest
B)
4 rounds of
30 seconds On / 30 seconds Off
Side Plank
Bicycle Kicks
Russian Twist w/ light KB
V Sit In & Outs
C)
500m Row
~2 minute rest~
500m Row
