Lookin like fall out there…
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. hang sq clean & jerk: 5 x 3; rest 2 min
B. 3 rounds for reps:
1 min double unders
1 min toes to bar
1 min devils press
1 min rest
CSPORT
A. :40 at each x 3 rounds as a warm up
Plank
Bird Dogs
Good mornings- hands on hips
B. 40-30-20-10
Body Rows
Cal bike
Weighted sit ups
400m run each round
Quote of the Day
“I’m a greater believer in luck, and I find the harder I work the more I have of it.” – Thomas Jefferson