Thursday, September 11th

911neverforget

METCON:
“9/11 Memorial”
2001 Meter row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee C2B Pull ups
11 Power Cleans (170/120)
11 HSPUs
11 KBS (red/blue)
11 T2B
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001 Meter row or Run (1.25 miles)

Post your scores to the Whiteboard.

Thursday, September 4th

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Coach Kyle doing work!

A) STRENGTH
14 Min E2MOM (every 2 min)

2 Snatches (no that does not mean Power Snatch) – ┬áincrease weight every round/ finishing with a HEAVY single.

B) METCON
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips

Post your scores to the Whiteboard.

Wednesday, September 3rd

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Coach Stephanie is our CrossFit Kids Coach, get your little ones into fitness early on and thank us later!!!

METCON:
7 Min AMRAP: 2 Min Rest: 7 Min AMRAP

(First 7 minutes)
10 Pull ups
10 Burpees

- 2 min rest -

(second 7 minutes)
250m Row
10 side jumps over erg
10 HSPU

Post your scores to the Whiteboard.

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