Rest day or make-up day

Workout

For time:
50 Wall Balls, 20/14 lbs
50 Box Jump Overs, 24/20 in
50 Wall Balls, 20/14 lbs
50 Med Ball Box Step Overs, 20/14 lbs
50 Wall Balls, 20/14 lbs
50 Lateral Burpee Box Jump Overs, 24/20 in

Workout

As many reps as possible in 8 mins of:
Back Rack Walking Lunge, 115/80 lbs, 50 ft
25 Pull-ups
Front Rack Walking Lunge, 115/80 lbs, 50 ft
25 Chest-to-bar Pull-ups
Overhead Walking Lunge, 115/80 lbs, 50 ft
Max reps Bar Muscle-up

Workout

For time:
10 Shuttle Runs
15 Clean & Jerks, 135/95 lbs
10 Shuttle Runs
12 Clean & Jerks, 135/95 lbs
10 Shuttle Runs
9 Clean & Jerks, 135/95 lbs
10 Shuttle Runs
9 Clean & Jerks, 135/95 lbs

At 15:00

In 3:00
Clean and Jerk: 1 rep max

Rest day or make-up day

Workout

For time:
40 GHD Sit-ups
80 Double Unders
4 Strict Muscle-ups
30 GHD Sit-ups
60 Double Unders
3 Strict Muscle-ups
20 GHD Sit-ups
40 Double Unders
2 Strict Muscle-ups
10 GHD Sit-ups
20 Double Unders
1 Strict Muscle-up

Workout

7 rounds for time of:
15 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in

New to CrossFit Introductory Session — Saturday, 9/12
11:00am to 12:00pm with Danielle

An hour on the foundational movements and how our classes work.
For anyone new who's thinking about joining, and for any member who wants a refresher on the basics.
Normally $50, free this weekend!

Workout

For time:
Run, 800 m
21 Deadlifts, 225 lbs
Run, 600 m
15 Deadlifts, 255 lbs
Run, 400 m
9 Deadlifts, 275 lbs

New to CrossFit Introductory Session — Saturday, 9/12
11:00am to 12:00pm with Danielle

An hour on the foundational movements and how our classes work.
For anyone new who's thinking about joining, and for any member who wants a refresher on the basics.
Normally $50, free this weekend!

Workout

Every 3 mins for 30 mins:
Row, 250 m

New to CrossFit Introductory Session — Saturday, 9/12
11:00am to 12:00pm with Danielle

An hour on the foundational movements and how our classes work.
For anyone new who's thinking about joining, and for any member who wants a refresher on the basics.
Normally $50, free this weekend!

Workout

Push Press
3-3-3-3-3-3-3

Schedule Note
It’s Bring a Friend Week!