Rest Day

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Read "The Nurse Advocate: Jason Cooper" from the CrossFit Journal

10-8-6-4-2 reps:
Deadlift

4 rounds for time: 
10 push-ups
5 ring dips
10 push-ups

Max free-standing handstand

Run out 5:00
Run back 5:00
Rest at 10:00
Repeat

5 rounds for time:
18 box jumps (24/20 in.)
15 GHD sit-ups
12 single-arm overhead kettlebell lunges (53/35 lb.)

Rest Day

OR

Beach Workout! Join us at Natural Bridges State Beach at 10 a.m. for a fun beach workout led by Coach Tom! 

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The gym is not open for use on Saturday while Coach Debbie leads a seminar. 

Max wall-ball shots (20/14 lb.)

On the minute, until failure: 
10 double-unders, adding 5 reps each minute
10 chest-to-bar pull-ups 

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WEEKEND SCHEDULE REMINDER: The gym will be closed Saturday, Sept. 9 while Debbie is leading a Yoga for Athletics course. You can enjoy a rest day or join us for a fun beach workout led by Coach Tom at Natural Bridges State Beach at 10 a.m.! 

5 rounds:
30-second handstand hold
8 handstand push-ups
30-second handstand hold
*Rest as needed

2 rounds of:
2-minute AMReps: 
Prowler push 50 feet (pick load) 
Rest 2 minutes

2-minute AMReps:
50-ft. kettlebell carry (70/53 lb.)
Rest 2 minutes

2-minute AMReps: 
Bike calories
 

2-4-6-8-10 reps: 
Back squats
*3 pass throughs after each set 

Rest Day

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WEEKEND SCHEDULE REMINDER: The gym will be closed Saturday, Sept. 9 while Debbie is leading a Yoga for Athletics Course. You can enjoy a rest day or join us for a fun beach workout led by Coach Tom at Natural Bridges State Beach at 10 a.m.! 

Max power clean

Every minute for 10 minutes: 
3 power cleans + 3 push presses

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HOLIDAY SCHEDULE REMINDER: Monday, Sept. 4 is Labor Day! The gym will be on the holiday schedule, so we'll have only 8 and 10 a.m. classes. Enjoy your day!