*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
5 Sets:
Performance:
- Snatch x 2 @ >85%
Drop the bar between reps
Fitness:
- Hang Snatch x 2
Build in weight until form degrades.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 20 Calorie Bike or Row
- 30m Front Rack Kettlebell Carry (70/53)
- 10m Lateral Crawl per side
Perform this workout below your aerobic threshold. We have a big tester workout tomorrow and we want you feeling good for it.
Aerobic Threshold Heart Rate = 180 – Age
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 95%
- 3 Wall Facing Shoulder Shifts per side
- 12 Dumbbell Hammer Curls @ 30X0