*Scheduling Notes*
Gymnastics
Gymnastics with Rupert Egan will no longer be held on Thursdays at 1700; these sessions have been moved to Fridays at 10 AM, starting this Friday, September 3rd.
Labor Day
There will be one class at 1000 on Monday, September 5.
Solidarity Field Day – September 10th
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a 0845 weightlifting class.
Strength
1A. Close Grip Bench Press
- Performance: Work to a 5 rep max
- Fitness: Build in sets of 4-6 @ 20X1 until form degrades
1B. Weighted Pull Up (overhand grip)
- Work to a 5 rep max
1A, 1B means that you will alternate between bench press and pull up as you work up in weight towards your 5 rep max. There is no prescribed number of sets this should take, but you should be able to get it done in 20 minutes.
Conditioning
Complete as many rounds as possible in 10:00 of:
- 14 Alternating Dumbbell Snatch (65/40)
- 7 Push Ups
- 7 Ring Rows
- 200m Run