Just a couple of vintage Cadence tees…
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. front squat: 3-3-3-3-3 @ 3311 tempo; rest 3-4 min
B. 3 rounds for time:
40 walking lunges
30 situps
20 deadlifts (205/165)
10 bar muscle ups
CSPORT
A. TABATA!
8 rounds at each, no extra rest, no alternating
Push ups
KBS
OH lunges
Sit ups
B. 100/70 cal bike or row
*at the start, and every min 5 thrusters
*10 min cap
C. 30-20-10
Weighted step ups (total , not ea leg)
no push up burpees
Quote of the Day
“No matter how hard you work, someone else is always working harder.” – Elon Musk