Joe

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Workout

Establish 10-rep-max Romanian deadlift

10 reps at 95%, 10 reps at 90%

Then,

10-minute AMRAP:
30 squats
20 toes-to-bars
10 power cleans (135/95 lb.)

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Holiday Schedule Notice: On Labor Day, Monday, Sept. 7, we will have a limited schedule. Classes will be held at 8 and 10 a.m., as well as CrossFit Kids at 3:45 p.m. 

Dawn and Beth

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Rest Day

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Holiday Schedule Notice: On Labor Day, Monday, Sept. 7, we will have a limited schedule. Classes will be held at 8 and 10 a.m., as well as CrossFit Kids at 3:45 p.m. 

Daniel and Ben

Reminder: CrossFit Kids is back! From 3:45-4:45 p.m. every Monday and Wednesday, Coach Bailey will hold classes for kids ages 6-12. Visit the Kidspage for more info. 

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Workout

Clean, building to a heavy double

Then,

25 minutes of: 
Run 800 meters
1 rope climb
20 push-ups
30 Superman extensions w/ pause at the top

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Holiday Schedule Notice: On Labor Day, Monday, Sept. 7, we will have a limited schedule. Classes will be held at 8 and 10 a.m., as well as CrossFit Kids at 3:45 p.m. 

Greyson

Reminder: CrossFit Kids is back starting today! From 3:45-4:45 p.m. every Monday and Wednesday, Coach Bailey will hold classes for kids ages 6-12. Visit the Kids page for more info. 

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Workout

Push press 6-6-6-6-6-6
*Use 8-rep-max push press weight

Then,

For time: 
21 overhead squats (95/65 lb.)
84 double-unders
15 overhead squats
60 double-unders
9 overhead squats
36 double-unders

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Workout

Back squat 6-6-6-6-6-6
*Use your 8-rep-max back squat weight

Then,

2 rounds for total reps, working 1 minute at each station:
Row for calories
Dumbbell push press
Box jump-overs (24/20)
Kettlebell sumo deadlift high pull (32/24 kg)
Rest

Annabelle modifying the workout of the day

"While it challenges the world’s fittest, the CrossFit program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience." —CrossFit.com

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Rest Day

Carole, Dawn and Ruti 

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Workout

1-rep-max push press
8-rep-max push press

Then,

In teams of 3 with 1 athlete working at a time, complete: 
100 wall-ball shots (20/14)
100-calorie row
74 wall-ball shots
75-calorie row
50 wall-ball shots
50-calorie row