Announcements
Open gym this Thursday is from 4-5 only. We will be meeting at Fine Creek Brewing Company for a happy hour/last summer social from 5pm-7. Please come hang with your regular pals and meet some new ones as well.
Labor Day Hours: 9:30 teamer
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
2x Front Squats (45/65%)
3x Inch Worms
5x Box Jumps (24/20)
2x Front Squats (55/75%)
7x Arch to Hollow Swings
Weightlifting
Front Squat
5x2 Front Squat @ 80% of 1RM.
-Rest 2:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
4 Rounds: AMRAP 5:00
15x Assault Bike Calories
12x Toes to Bar
9x Burpee Box Jump Overs (24/20)
-Rest 1:00 between Rounds
*Pick up reps from previous AMRAP
Scaling Options:
AB Cal = Calories (12/10)
TTB = Hanging Leg/Knee Raises
BBxJO = Height