Wall ball row.
**Announcements, etc…”
- Gym closure this weekend: It’s time to do some light redecorating, so the gym will be closed early Saturday 10/8 (we’ll run 730 & 830am classes only) through Monday (Columbus day) 10/10. We will open back up Tuesday morning 10/11 for regular classes. Sorry for the inconvenience, but we think you’ll like the result!
- Interested in ordering meals from POWER SUPPLY? click here to place your first order.
- Know anyone who would be a good fit for our Cadence community? If so, you can hook them up with a free first month! Just copy me on an email to them and I can help them get started!
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. 50 bodyweight back squats (not for time – scale as needed, but if scaling, choose a load that you can’t get more than 15 reps with on your first set)
- every time you set the bar down, 10-9-8…1 strict toes to bar. So first break do 10, next break do 9, etc.
B. 5 rounds for time:
- 10 hang power clean & jerks (135/95)
- 400m run
CSPORT
A. 12 min AMRAP:
- 15 push press
- 200m run
- 15 cal row
- 200m run
B. 12 min AMRAP:
- 5 Dips
- 10 Pull Ups
- 15 KB Swings
- 20 Lunges
C. 12 min AMRAP:
- 5 Ab Wheels
- 10 Back Ext
- 15 Box Jumps
- 20 Renegade Rows
Post results and notes to comments.