Ring row row.
Things to know…
- The Open is Coming! In case you missed it, The CrossFit Open is moving to October, which means we are only weeks out from our 2nd Open of the year. It starts October 10th, and you can register here! We will be reprising our Friday Night Lights each week for 5 weeks, which means all classes on Friday afternoon/evening will be replaced with our OPEN house (5-7pm), which will include both scaled and CSPORT versions of the workout. Hope to see you there!
CROSSFIT
S&P Cycle: squat – pull – PRESS – acs – off
A. jerk: to a heavy double
B. 8 rounds Tabata on each, no rest bt movements, keep the clock running:
ring rows
pushups
OH DB walking lunge (single arm)
DUs
CSPORT
A. 21-15-9
DB FS
Push Press
400m run or row each round
B. 21-15-9
K2E
KBS
400m run/row
C. 21-15-9
weighted situps
Cal bike
1 min plank ea round
Quote of the Day
“Hard work betrays none.” – Hachiman Hikigaya