10-minute AMRAP:
10 ring dips
20 kettlebell swings (53/35 lb.)
30-ft. handstand walk

Reminder: We will only 8 & 10 a.m. classes on Monday for Labor Day!

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Tabata This!
Tabata row (calories)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps in any of the eight intervals.

Rest Day

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Read “Why Whole-Fat Milk and Yogurt Are Healthier Than You Think” from TIME.com

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SCHEDULE REMINDER: We will only have 8 and 10 a.m. classes on Monday, September 2 in observance of Labor Day.

Saved by the Barbell
3 rounds for max reps:
1 minute of burpees
1 minute of wall-ball shots (20/14 lb.)
1 minute of deadlifts (115/75 lb.)
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

For time:
800-meter run
30 shoulder presses (75/55)
800-meter run
30 push presses (115/78 lb.)
800-meter run
30 push jerks (135/95 lb.)

5 rounds, against a 1:45 clock:
2 legless rope climbs
Max reps back squat in remaining time (225/155 lb.)
Rest as needed

Rest Day

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Labor Day Hours: We will have 8 and 10 a.m. classes ONLY on Monday, September 2.

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On Saturday, August 31, we’ll be running CrossFit’s annual fundraiser workout Saved by the Barbell.

Saved by the Barbell is programmed annually on Labor Day weekend, and is a fundraiser hosted by the CrossFit Foundation. All proceeds from the workout support school teachers, students, parents, coaches, trainers, and administrators building CrossFit programs in their schools and communities.

To learn more and register for the official event, click here.

1-rep-max clean and jerk

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Olympic Lifting Class Reminder: Beginning September 4, every Wednesday from 7-8 p.m. and Sunday from 11:30 a.m. - 12:30 p.m., Coach Marie will be coaching a continuous Olympic Lifting Class. Cost is $120/10 classes for CFSC members and $150 for non-members, or $25 to drop in. Email Marie for more info!

On the minute for 5 minutes:
10 strict handstand push-ups

11-minute AMRAP:
15 toes-to-bars
30 double-unders
200-meter run

For time, accumulate 1-minute static hold in each position:
Hollow
Hang from pull-up bar
Top of dip
Front scale, right foot above box (24/20 in.)
Plank
Front scale, left foot above box (24/20 in.)
Handstand
Arch hold
*Each time a hold is broken, add 5 burpees to be completed at the end of the static holds
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CrossFit Kids resumes this week with Coach Laurie! There are offerings for 4-6 year olds and 7-10 year olds. Check out the CrossFit Kids page for full details and how to register your kids.