**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. back squat: 5 x 5; rest ~ 3 min
B. AMRAP in 10 min:
- 2 rope climbs
- 100 double-unders
*Climbing ropes are easily shared of course, but there should also be time to run a couple of heats today if rope climb demand is particularly high.
CSPORT
A. As a warm up:
3 sets
30 sec plank
30 sec jump rope
30 sec air squats
B. 5 rounds for time:
400m run
40 sit ups
30 push press
20 pull ups
10 burpees
Class WOD
A: 275
C Sport
B: 39: 25 (40# DB)
Class WOD
A. 225 – 4 Rds
B. 3 Rounds +15 DU
Class WOD
A: 205
B: 4 rds + 15 DU’s