A rope for all occasions.
**Announcements**
- LABOR DAY SCHEDULE: Open gym from 8-noon only. No regular classes. Have fun out there!
- NEXT WEEKEND Sept 8-9: We will be closed at noon on Sat and all day Sunday to do a few updates to the gym. Sorry for the inconvenience, but we think you’ll agree it was worth it. :)
- 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.
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
A. 5 rounds for time:
- 5-7-9-11-13 clean & jerk (pwr or sqt okay, see below for loads)
- 15 pullups
- 400m run
*C&J load decreases each round (225-205-185-165-135 / 145-135-125-105-85)
B. 1 min ring plank hold x 3; rest as needed
CSPORT
Big block run or 2k row
A. 10 rounds
3 DB squat clean thrusters
6 pushups
9 sit ups
Big block run or 2k row
B. 10 rounds
3 box jumps
6 pullups
9 wall balls