September 2018

September 4, 2018

Tuesday 180904

Based on CF Games BiCouplet 1 & 2
12-9-6 Reps for Time:
-Snatches 115/65 RX+135/85 MRX 95/55
-Bar Muscle-ups MRX C2B Pull-Ups
Rest Until Clock Reads 7min
*if not finished by 7min, finish and procede to next WOD and complete until time cap*
21-15-9 Reps for Time:
-Snatches 75/45 RX+ 85/55 MRX 65/35
-C2B Pull-Ups MRX Pull-Ups

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September 3, 2018

Monday 180903

Today, September 3rd we are offering an 8am and 9am class.  All other classes are canceled.  Have a safe and happy Labor Day!

“Saved by the Barbell” by CF HQ
3 Rounds For Max Reps of:
-Min 1 = Burpees (to a plate)
-Min 2 = WallBalls 20/14 10/9′ MRX 20/10 9′
-Min 3 = Deadlifts 115/75lbs MRX 95/65
-Min 4 = WallBall Sit-Ups 20/14 MRX 20/10
-Min 5 = Hang Pwr Cleans115/75 MRX 95/65
-Min 6 = REST
**In FGB format**
Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere. More info at: Saved by the Barbell

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September 1, 2018

Saturday 180901

For Labor Day, Monday, September 3rd we are offering an 8am and 9am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend! 

“Funked Up Forties” by DB

For Time: 
-40 DeadLifts 95/65 RX+ 115/75 MRX 75/55
-40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24
-40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
-40 KB Goblet Squats
-40 C2B Pull-ups MRX 40 Pull-ups
-40 Military Anchored Sit-Ups RX+ GHD Sit- Ups
-40 Hang Power Clean
-40 T2B
-40 Push Press
-40 Double Unders
-40 WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′

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