16.4 redo haps.
**Announcements, etc…”
- New Teen Class! Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
- Gym closure this weekend: It’s time to do some light redecorating, so the gym will be closed early Saturday 10/8 (we’ll run 730 & 830am classes only) through Monday (Columbus day) 10/10. We will open back up Tuesday morning 10/11 for regular classes. Sorry for the inconvenience, but we think you’ll like the result! Side note: you can still come pick up your Power Supply meals on Monday.
- Interested in ordering meals from POWER SUPPLY? click here to place your first order.
- Know anyone who would be a good fit for our Cadence community? If so, you can hook them up with a free first month! Just copy me on an email to them and I can help them get started!
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. jerk: to a heavy single
B. Against a 15 min clock:
- 40 HSPUs
then AMRAP with time remaining…
- 20 cal row
- 20 box jumps (24/20)
- 20 HR pushups
CSPORT
A. Alternate Minutes for 12 Min:
- Min 1 – 15 squats
- Min 2 – 15 KBS
- Min 3 – 5 box jumps + 100m run
B. 3 rounds:
- 1 min max burpees
- rest 2 min
C. 10 rounds:
- 5 pushups
- 10 lunges
D. 10 rounds:
- 10 situps
- 30 sec plank hold
Post results and notes to comments.