Conditioning:
“Hot Shots 19”
Six Rounds:
Reminder: we will have ONE class at 10 a.m. on Monday, September 2nd (Labor Day).
Strength:
1) 15 minutes to establish a 2RM Pause Clean (pause three seconds at the bottom of the knee/patella) & Jerk
2A) 3x 8 Weighted Ring Dips
2B) 3x 2 16’ Rope Climb
Conditioning:
Row 2k
Mobilize: Hips
Strength:
A: Deadlift, 4×5 @ 65%
B: Deadlift, 3×5 @ 75%, 1×5+ @75%
Conditioning:
30-20-10:
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Upcoming Events
Saturday, August 31st: We’ll be doing the “Hotshots 19” hero workout at 10 a.m. in honor of the Granite Mountain Hotshots. All members are welcome, and experienced CrossFit visitors are free. Please consider donating to the fund for the families here: https://hotshots19.crossfit.com/
Monday, September 2nd: we’ll be open for ONE hero WOD at 10 a.m. for Labor Day.
Saturday, September 7th :
Starting next week, we will have a workout on Wednesdays and Thursdays will be rest days. This means that there will be class at 4:30 p.m. on Wednesdays, and no 4:30 on Thursdays.
Strength:
15 Minutes to work up to a near maximal triple Snatch Balance
Conditioning:
Three rounds for time:
