bar hopping

Teva going sledding.

**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 today!  There’s a surprising amount of technique involved and this is a great opportunity up your rowing game.  (NO SAT 10:30am CrossFit class today… come learn to row!)

CROSSFIT

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

A. snatch: 1RM

B. 3 rounds for time:

• 21-15-9 deadlifts (255/175)
• 21-15-9 lateral bar hopping burpees
• 90 double-unders

CSPORT

A. 3 sets:
40 sec weighted situps
20 sec rest
40 sec weighted plank
20 sec rest

B. EMOM x 6 min
100m run
finish each 1 min interval with max reps push ups with time remaining

C. 4 rounds for time:
400m row
10 DB strict press
15 JPU
20 alt. step ups
25 air squats