Rest Day

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Read “Training the GHD Sit-up” from CrossFit.com

Every 2 minutes for 20 minutes:
18/12-calorie row
20 sit-ups

15-minute AMRAP:
4 bar muscle-ups
8 push-ups
12 pistols

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The #800gChallenge starts today! Read about it, then register!

Back squat
10-10-10-10-10

Rest Day

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Coach Laurie will be leading a Handstand Workshop on Sunday at 9 a.m. Don’t miss out on the fun!

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The #800gChallenge starts on Tuesday! Are you registered?

WHAT IS IT?
The #800g Challenge was designed by OptimizeMe Nutrition. Eat 800 grams of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Here’s a one-sheet with all the rules. Want to know more? Read more here.

The cost is $25. Register here.

DT Ladder
Every 4 minutes, complete 3 rounds of:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads

*If you complete 3 rounds at a given weight within 4 minutes, increase the weight, add another 4 minutes to your time cap, and immediately begin the next 3 rounds.

95/65 lb. - 135/95 lb. - 155/105 lb. - 185/130 lb. - 205/145 lb. *AMRAP at this weight with remaining time

5 rounds, against a 1:30 clock:
18/12-calorie bike
Max reps dumbbell push jerks (45/30 lb.)
Rest as needed

*Score is total push jerk reps

Christine
3 rounds for time:
500-meter row
12 deadlifts (body weight)
21 box jumps (20 in.)

Rest Day

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Watch “The Wall Walk” from CrossFit.com

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Coach Laurie will be leading a Handstand Workshop on Sunday, September 29 at 9 a.m. It’s free for members.

For time:
Run 400 meters
21 toes-to-bars
Run 400 meters
15 toes-to-bars
Run 400 meters
9 toes-to-bars

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The #800gChallenge starts in one week! Are you registered?

WHAT IS IT?
The #800g Challenge was designed by OptimizeMe Nutrition. Eat 800 grams of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Here’s a one-sheet with all the rules. Want to know more? Read more here.

The cost is $25. Register here.