Every minute for 5 minutes: 
50% of max strict pull-ups

For time: 
20 handstand push-ups
30 GHD sit-ups
40 kettlebell swings (70/53 lb.)
50 single-arm dumbbell snatches (50/35 lb.)

____________

HOLIDAY SCHEDULE: Monday, Sept. 4 is Labor Day, so we will have 8 and 10 a.m. classes only. 

____________

Click the picture to check out a video of Saturday's aftermath. 

20-minute AMRAP, in a team of 3, relay style: 
400-meter run
15 thrusters (95/65)
15-calorie row
*Rotate on the runner, all stations can work at the same time and advance as they clear

____________

REMINDER: We will only run one class at 10 a.m. on Saturday this week and the CFSC Barbell Club will be at 11 a.m. 

Rest Day

____________

SCHEDULE UPDATES:

• Saturday, Sept. 2, there will only be a 10 a.m. class. NO 8 A.M. CLASS
• Monday, Sept. 4 is Labor Day, so we will have 8 and 10 a.m. classes only. 

____________

Read "CrossFit Problems: About that Ass Rash ..." from the CrossFit Journal

____________

There are two drop-in spots available for the Barbell Club on Saturday. Contact Coach Leah at leah.polaski@gmail.com if you're interested!

In teams of 2, 1 athlete working at a time: 
1,500-meter row
150 pull-ups
150 push-ups
150 sit-ups
150 air squats

____________

Schedule Update: On Saturday, September 2, there will only be a 10 a.m. class and the 11 a.m. CFSC Barbell Club. There will be no 8 a.m. class. 

21-18-15-12-9-6-3 reps for time: 
Triple-unders
V-ups
Burpees (6-in. target)

Every minute for 7 minutes: 
Snatch

10-8-6-4-2 reps: 
Muscle-ups
*1 snatch after each round of muscle-ups (205/145 lb.)

Thanks to everyone who came out to celebrate the CrossFit New Year with us Saturday! 

____________

Rest Day

____________

Read "Three Reasons You'll Never Buy Salad Dressing Again" from the CrossFit Journal

10-minute AMRAP: 
50-foot dumbbell lunge (50/35 lb.)
10 reverse burpees

On the minute for 5 minutes: 
45% of your max strict pull-ups

3 rounds, 1 minute at each station: 
Double-unders
Toes-to-bars
Slam balls
Kettlebell swings (53/35 lb.)
Bike
Rest
*Score is total reps

5 rounds of:
10-second handstand hold
30-foot handstand walk
5-second handstand hold

6 rounds, each for time: 
200-meter run
6 box jumps (36/30 in.)
Rest 1 minute

____________

Barbell Club Update: There's one open drop-in spot for Saturday's Barbell Club! Email leah.polaski@gmail.com if you're interested. Drop-in fee is $20.