pulling rank

Cosmic vibes strong this week.

**Announcements**

• Vendor showcase MONDAY! Meet our friends from the following companies here:
  • Fitness Wave body fat testing  Click here to register!
  • Progenex: sample some Pro yo!
  • Territory Foods: healthy meals delivered right to the gym!
• Beginner Barbell class W/ coach Ian!  Come learn the basics of Olympic Weightlifting.  Great for experienced lifters who want to tighten up their fundamentals too.  Thursdays at 5:30pm beginning 8/31.
• ROWING CLINIC this Saturday!  There’s a surprising amount of technique involved and this is a great opportunity up your rowing game.  (NO SAT 10:30am CrossFit class this week)

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. clean: 1RM

B. For time:

• 50 pullups
• 50 KBS (53/35)
• 25 pullups
• 25 KBS
• 500m row

CSPORT

A. AMRAP in 8 min

• 12 pushups
• 12 push press
• 12 cal assault bike

B. AMRAP in 8 min

• 12 DB lateral raise
• 12 KBS
• 12 goblet squats

C. AMRAP in 8 min

• 12 DB step ups (6 each side)
• 12 reverse lunges right leg
• 12 reverse lunges left leg

D. AMRAP in 8 min

• 12 K2E
• 12 ab wheel
• 12 “no pushup” burpees