Week of September 17th

Alright everyone, this week we have so many things!

(1) Get your shirt order in TODAY. We are turning in our order Tuesday so we can have these bad boys in quick! The order form is on the desk so make sure to sign up TOMORROW or message us what you want. WE ARE NOT ORDERING EXTRAS.

(2) Our get together is THIS SATURDAY. It is at 6:30pm at Twisted Root Burger in Mansfield. BE THERE!

(3) This brings us to Saturday in general. We will not be having class this Saturday. Greg and Andre are doing a competition this Saturday in Bridgeport. Unfortunately it is far away but if anyone wants to come out and cheer us on, feel free. The gym it is at is Hotshot CrossFit. Feel free to ask us questions about this or no class during the week.


12:00 AMRAP

2, 4, 6, 8, etc, reps of:

-OHS, RX (135/95)

-Chest 2 Bar Pullups

EMOTM including :00, do 3 Front Squats with the same weight


3 Rounds For Time (15:00 cutoff):

-10 Hang Power Snatch, RX (125/85)

-15 Ring Dips

-20 WallBalls

-400m Run


10:00 AMRAP:

-15 Toes 2 Bar

-50ft Handstand Walks

Rest 3:00

10:00 AMRAP:

-15 Bent Over DB Rows, RX (50/35)

-50ft Front Rack DB Lunge, RX (50/35)

Thursday Open Gym workout option

-4×1000m Row sprints, rest about 5:00 between each

This is supposed to take around 4:00, so if the time takes more than 5:00, lower to 750m



-5×3 Push Press + 3 Push Jerks

1 set every 3:00

For Time:


-Push Jerk, 85-90% of above

-Box Jump, RX (36/30)

Dont forget to sign up for your shirts!