Karen anyone?

Always Summer…  @abbott.the.red in RPM performance swim.

**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. 5 dips EMOM for 10 min (scale or add weight as needed)

B. “KAREN”

• 150 wall balls for time

C. 150 situps for time

CSPORT

A. AMRAP in 12 min
block run buy in
+
AMRAP w. time left
10 pistols per leg
10 KB high pull
10 ab wheels

B. AMRAP in 12 min
800m row buy in
+
AMRAP w. time left
10 wall balls
10 dips
10 box jumps

C. AMRAP in 12 min
40 cal air bike buy in
+
AMRAP w. time left
10 pushups
10 renegade rows
10 K2E