Thursday, 8.31.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, 4:00pm, 5:30pm, 6:30pm

ONLY ONE CLASS MONDAY, September 4th. LABOR DAY (9:00am)

Memorial Workout for Ryan Smith this Sunday, September 3rd (5:30pm) 

Attention: Thursday classes will now be a regularly programmed day, rather than the active recovery that we have done in recent years. In making this change, our hopes are that our members will listen to their bodies and take rest days on the day that you need them, rather than the day we have chosen for you. This will also allow us to program more skill/gymnastics work, in hopes on honing in on some of our weakness as a whole. We are excited for this change and hope to see you on Thursdays for another great workout!! 

Warm up:

400m Run

Dynamic Warm up

Mobility:

Shoulders

Hips

Ankles

Skill:

Muscle up Drills/Practice

9 Min EMOM

A) 5 False Grip Ring Row

B) 5 Eccentric Ring Dips

C) 5 Transition Drills

WOD:

14 Minute AMRAP

-7 Muscle up (5 Ring Row + 5 Ring Dip)

-50 Wall Ball (20/14)

-100 Double Under (100 Singles)

Accessory:

Bulgarian Split Squat

-3×5 Each leg