Announcements:
Get your jump on all month!!
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…
CROSSFIT
S&P Cycle: squat – PULL–press–pull– off
200m row
15 air squats
5 burpees
5 toes to bar*rest ~ 6 min bt efforts, and you can do them in either order.
A. 3 rounds:
21-15-9 seated OH press
21-15-9 DB DL
400m run
B. 3 rounds:
21-15-9 Rev Lunges off riser (per leg)
21-15-9 OHS
20 cal airbike
C. 3 rounds:
21-15-9 cal row
21-15-9 GHD sit ups
400m run
D. 3 rounds
21-15-9 toes through rings
21-15-9 clapping push ups
20 cal airbike
Class WOD
A: 205
B: 4 rds + 100 m row
C: 9 rds + 1 burpee
Class WOD
A. 155
B. 4 Rds 175m Row
C. 7 Rounds