Everyone’s fave.
Things to know…
- The Open Starts Oct. 10th! In its first-ever Fall edition, the new CrossFit Open time of year is here! 5 weeks, one workout per week. No biggie right??? …Right! So go ahead and 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. Everyone is invited! So come down Friday nights beginning Oct. 11th to get that workout done, do some judging, and cheer on your friends.
CROSSFIT
S&P Cycle: squat – PULL – press – acs – off
A. 1 clean grip DL + 1 squat clean + 1 hang sq clean x 5 sets @ 65-85% clean 1RM
B. 3 rounds for time (SPRINT, no pacing!):
15 burpees
15 KBS (70/53)
C. 15-12-9-6 GHD situp + 1 min plank bt sets
CSPORT
A. AMRAP in 20 min
Block run buy in
+
AMRAP with time left
Burpees: 3, 6, 9, 12, 15…
Thrusters: 3, 6, 9, 12, 15…
Ab Wheels: 3, 6, 9, 12, 15…
Run: 100m each round
B. AMRAP in 20 min
Block run buy in
+
AMRAP with time left:
Box jumps: 3, 6, 9, 12, 15…
Cal row: 3, 6, 9, 12, 15…
K2E: 3, 6, 9, 12, 15…
Run: 100m each round
Quote of the Day
“The world belongs to the energetic.” – Ralph Waldo Emerson