For time:
Run 800 meters
20 One arm dumbbell power snatches, alternating arms (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
100 Sit-ups
20 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 One arm dumbbell power snatches, alternating arms (Men 45 lb dumbbells, Women 25 lb dumbbells)
Run 800 meters

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For Labor Day, Monday, September 6th there will be a challenge we encourage all to participate in.  The first event will be the Turkey Mountain Trail Run at 7am.  You can sign up here.  The second event will be a max rep clean and jerk (ground to overhead) in 10 minutes.  The gym will open at 10:00am for warming up and this is when the load for the clean and jerk will be announced.  The clean and jerk will start at 10:20am and run in heats of 10 athletes until completed.  The 3rd and final event will be a one time attempt at a max rep set of pull-ups.  This event will start 15 minutes after the last heat of the clean and jerk.

The scoring:  You will take your total reps completed on the clean and jerk and pull-ups and add them together.  Then you will subtract your overall placing in the Turkey Mountain Trail Run.  For example:  52 reps for the clean and jerk, 36 reps for pull-ups and 19th overall placing in the trail run would = a score of 69.  The highest score wins.  There will be both male and female divisions.  The top male and female winners will receive a CFJ t-shirt.

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
Push jerk (Men 75 lbs, Women 55 lbs)

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For Labor Day, Monday, September 6th there will be a challenge we encourage all to participate in.  The first event will be the Turkey Mountain Trail Run at 7am.  You can sign up here.  The second event will be a max rep clean and jerk (ground to overhead) in 10 minutes.  The gym will open at 10:00am for warming up and this is when the load for the clean and jerk will be announced.  The clean and jerk will start at 10:20am and run in heats of 10 athletes until completed.  The 3rd and final event will be a one time attempt at a max rep set of pull-ups.  This event will start 15 minutes after the last heat of the clean and jerk.

The scoring:  You will take your total reps completed on the clean and jerk and pull-ups and add them together.  Then you will subtract your overall placing in the Turkey Mountain Trail Run.  For example:  52 reps for the clean and jerk, 36 reps for pull-ups and 19th overall placing in the trail run would = a score of 69.  The highest score wins.  There will be both male and female divisions.  The top male and female winners will receive a CFJ t-shirt.

With a 20 minute time limit:

1 Strict pull-up (No kipping)

1 Push-up (Hands come off the floor at the bottom of the push-up)

1 Military ab mat sit-up (Hands interlaced behind the head with feet unanchored)

Add one rep to each exercise after each round completed.

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10 Rounds for time of:

200 Meter run

10 Deadlifts (Men bodyweight, Women 3/4 bodyweight)

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As many rounds as possible in 10 minutes of:

6 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)

12 Pull-ups

24 Double unders

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Rest day

30-25-20-15 and 10 rep rounds for time of:

Burpees
Box jumps (Men 24″ box, Women 20″ box)
Toes to bar

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“Elizabeth”

21-15 & 9 rep rounds for time of:

Squat clean (Men 135 lbs, Women 85 lbs)
Ring dips

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Compare to February 17, 2010.

“Berlyn”

9 Rounds for time of:

8 Shoulder Press (Men 115 lbs, Women 75 lbs)

26 Squats

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Compare to September 10, 2009.

“Fran”

21-15-9 rep rounds for time of:

Thruster (Men 95 lbs, Women 65 lbs)

Pull-ups

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Compare to April 5, 2010.

Have you been wanting to try CrossFit but are not quite familiar with all the exercises and not ready for a large group class?  If so, the On Ramp Classes are for you!  The On Ramp classes are a group of 8 classes that teach the fundamentals of CrossFit in a small group setting.  For the month of September, the On Ramp Classes will be offered Monday & Wednesday at 6:00am and Tuesday & Thursday at 6:30pm.  They will begin Wednesday, September 1st.  Be sure to reserve your spot soon as these classes are limited to 5 people per class.