Workout

“Christine”

3 rounds for time of:
500/400m row
12 deadlifts (bodyweight)
21 box jumps (20”)

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Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

5 sets, each for load:
5 strict presses

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Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

4 rounds for time of:
800m run
2:00 rest

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Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

“Nickman”

Partner Version:

10 rounds for time of:
200m dumbbell farmers carry
10 weighted pull-ups (35/25 lbs.)
20 alternating dumbbell power snatches (55/35 lbs.)

*Men use one 55 lb. and one 35 lb. dumbbell and women use one 35 lb. and one 25 lb. dumbbell for farmer carries. Work can be split as desired with one parter is working at a time.

Individual Version:

5 rounds for time of:
200m dumbbell farmers carry
10 weighted pull-ups (35/25 lbs.)
20 alternating dumbbell power snatches (55/35 lbs.)

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Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class today! There will be a programmed class workout (see above).

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

As many rounds as possible in 15 mins. of:

25 toes-to-bar
50 burpees
75 wall balls (20/14 lbs.)

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Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

For time:

100 Thrusters 95/65

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Announcement & Reminder

Coach Leah will be running a 9 a.m. and 10:15 a.m. class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

As many rounds as possible in 12 mins. of:

2 power snatches (155/105 lbs.)
4 power cleans
60 double-unders

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Announcement & Reminder

Coach Leah will be running a 9am and 10:15am class on Monday, September 6. There will be a programmed class workout!

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Rest day or make-up day

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Watch Hip Position in the Deadlift from CrossFit.com.

Workout

5 rounds for time of:
400m run
10 Strict Pull up
20 Kipping Pull up

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Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.

Workout

For time:
10 muscle-ups
100 Air Squats
10 muscle-ups
100/75 calorie row

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Reminder

Classes are capped at 12 athletes. Please sign up in advance on Pike13.