Teens class in the zone.
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. snatch DL + snatch + hang snatch x 5 sets
B. For time:
50 pullups
50 thrusters (75/45)
25 pullups
25 thrusters
500m row
CSPORT
A. 21, 15, 9
Seated Arnold press 2 arms
Pull ups
Cal row
B. 21, 15, 9
RDL
Lunges per leg
Cal AB
C. 21, 15, 9
Burpees
KBS
400m run each round
D. 21, 15, 9
Ab Wheels
Weighted sit ups
1 min plank each round
Quote of the Day
“The most dangerous place to be is in your comfort zone. ”