15 UB pullups… no problem.
Stuff to know about…
- Labor Day: The gym will be open on Monday from 8am to noon for open gym only, no official classes.
- Programming note: You may have noticed this week in our S&P Cycle there is a new abbreviation (acs). It stands for “Accessory”, because we are going to be replacing the second “pull” day in the cycle for a little accessory work. This will give us a chance to add in some more nuanced strength/skill work and change things up a bit occasionally. Have fun with it!
CROSSFIT
S&P Cycle: squat – pull – press – ACS – off
A. 3 sets
8-10 SA seated Arnold presses ea. side
8-10 ring pushups @ 31X1
30 sec ring plank hold
10-15 DB bicep curls
B. For time:
75 burpees
75 DB deadlifts
75 GHD situps
*start with burpees or GHDs
CSPORT
A. Every 2 min, complete 1 round of:
250/200m row
10 burpees
rest remainder of each 2 min interval x 4 sets
B. Every 2 min, complete 1 round of:
200m run
10 KBS
rest remainder of 2 min interval x 4 sets
C. 3 rounds for time:
50 lunges
40 sit ups
30 wall balls
20 cal bike
Quote of the Day
“The two most important days of your life are the day you were born, and the day you find out why.”