Nooner Snatches.
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. AMRAP in 25 min, at start and top of every 5 min, do 1/2 lap heavy sandbag or farmer carry
*Choose one
Cal Row
Cal C2 bike
Cal Assault bike
Cal Ski erg
B. 50 ab wheel reps
CSPORT
A. AMRAP in 20 min
Big block run buy in
+
AMRAP with time left
10 Weighted situps
15 box jumps
200m run
B. AMRAP in 20 min
1 mile row, or 1 mile air bike
+
AMRAP with time left
10 thrusters
15 bent over 2 arm rows
200m row
C. AMRAP plank hold in 3 min
Quote of the Day
“Hard work never killed a man.” – Scottish Proverb