August 31, 2019 Josh Rogers

Pull thru

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. ” – unkonwn