Steven putting in his oly drill work. Wanna take your lifting to the next level? …Join coach Ian Thursday’s at 530pm for our Barbell basics class!
**Announcements**
- SCHEDULE THIS WEEKEND Sept 8-9: We will be closed at noon on Sat and all day Sunday to do a few updates to the gym. Sorry for the inconvenience, but we think you’ll agree it was worth it. :)
- 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!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. 2 snatches EMOM for 15 min
B. 8 rounds Tabata on each, no rest bt movements, just keep the clock running:
- pullups
- pushups
- box jumps (24/20)
- assault bike or row (for calories)
CSPORT
A. 1 min @ each x 3 rounds:
Burpee box jumps
Jump rope
Sit ups
Thrusters
B. 3 sets:
15 single arm DB rows
15 body rows
C. 3 sets:
1 min plank
20 back ext
D. 3 sets:
200m run
20 mtn climbers
200m row
20 mtn climbers