Another day at the office.
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. 1 power snatch + 1 hang sq snatch:
1 set EMOM @ 60% x bonus 6 min, then 6 min to find RM of complex
B. 5 rounds for time
20yd sled push (135/75)
20yd base sled pull (135/75)
10 Heavy RKBS
10 HSPUs
CSPORT
A. 21-15-9
DB FS
Push Press
400m run or row each round
B. 21-15-9
K2E
KBS
400m run/row
C. 21-15-9
weighted situps
Cal bike
1 min plank ea round
Quote of the Day
“The only easy day was yesterday.” – Fred (among others)