Ringers.
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. Tabata air squats x 8rds
B. 10 down to 1
power cleans (55-60%)
box jumps
strict ring dips
CSPORT
A. AMRAP in 10 min
200m run
10 bench press
15 goblet squats
B. AMRAP in 10 min
200m row
10 barbell curls
15 sit ups
C. 10-1
KBS
Push ups
D. 10-1
Back ext.
Russian twists per side
Quote of the Day
“A lot of hard work is hidden behind nice things.”