Rest day or make-up day

__________

Gym Announcement

Who: YOU!
What: Gym hang out
When: Friday, August 26 from 5:00 p.m. on
Where: Humble Sea Brewing Co., 820 Swift St.

We hope to see you there!

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Watch The Science of Sleep and Recovery from CrossFit.com.

Workout

10 rounds for time of:
5 shuttle runs
10 pull-ups
15 wall balls (20/14 lb)

Workout

5 rounds for time of:
10 ring dips
20/15 cal row
30 sit-ups

Workout

For load:

Front rack walking lunge
6-6-6-6-6

Rest day or make-up day

__________

Looking for a clean treat? Try this date ball recipe (also excellent with almonds instead of peanuts).

Workout

“Three Ways Down”

For time:
1,400-m run
4 rope climbs (from seated)
21 DB shoulder-to-overheads (50/35 lb)
1,200-m run
3 rope climbs (from seated)
15 DB shoulder-to-overheads
800-m run
2 rope climbs (from seated)
9 DB shoulder-to-overheads

Workout

2 rounds for time of:
30 burpees to a 6 in target
30 pistols
30 ball slams
30 GHD sit-ups

Workout

“Diane”

21-15-9 reps for time of:
Deadlifts (225/155 lb)
Handstand push-ups

Rest day or make-up day

__________

CrossFit, LLC has a new CEO. Get to know him in Interview with Don Faul from CrossFit.com.

Workout

5 rounds for time of:
200m run
20 air squats
10 pull-ups

Wear a weight vest (20/14 lb).

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It’s Manon’s last couple days with us. Come say “see you later” before she heads back home to the Netherlands. We’ll miss you, Manon!