Week of September 9th

Hey everyone, we have some exciting news for this Saturday!

We have 6 of our athletes (2 teams of 3 people) competing in Bedford at CrossFit Gallant. We will be heading out there to cheer them on if anyone would like to come out to support.

Also, we had originally planned to have a get together this Saturday night, but we have decided to hold off until after this years Open, which is ready for sign ups!!!

Monday

For Time:

30-20-10

-Front Squat, RX (115/75)

-Stick Jumps, RX (24″/20″)

Tuesday

Every 3:00 for 5 sets:

-5 Push Press

-0:20 rest

-8 Barbell Rows

4 Rounds For Quality:

-20m S.A. overhead KB walk, left

-20 Situps

-20m S.A. overhead KB walk, right

-10 V-ups

Wednesday

“FTW 343”

For Time:

-100 Deadlifts, RX (135/95)

-100ft Rope Climb

-100 Step-ups, RX (20/16)

-43 Burpees

*Vest is optional

This workout is in honor of the 343 fire fighters that passed on Sept. 11th, 2001

Thursday Open Gym

For Time:

-2000m Row

EMOTM for 10:00

-0:20-0:30 Handstand hold

Friday

Interval Chipper, For Time:

2:00 of work, 1:00 of rest

-50 Double Unders

-50 Wall Balls

-50 Double Unders

-40 Chest 2 Bar Pullups

-50 Double Unders

-30 Back rack reverse Lunges, RX (135/95)

-50 Double Unders

-20 Hang Power Clean & Jerks

-50 Double Unders

Saturday

For Time with a partner:

-2×400m Runs, each partner runs 2 each, tag team style

-80 Thrusters, total, RX (105/70)

-2×400m Runs, same as above

Time to get your training in, even on the weekend!