Week of September 30th

Guys, back to a week of some training and we are excited because it is test/retest week!

All that being said, never be let down with the work you put into the gym, a PR is great, but not always a direct result of being consistent and great on your diet. This week is all about having fun and giving your all inside the gym and be happy with your efforts, however they end up!

Also, final thing, we are not having class this Saturday. We have a handful of our coaches out at a comp in Dallas at D-Town CrossFit if anyone wanted to join and cheer.

Monday

In 20:00,

-Establish a 1RM Back Squat

Tuesday

“Cindy”

20:00 AMRAP

-5 Pullups

-10 Pushups

-15 Air Squats

Wednesday

25:00 AMRAP

-400m Run, rest the same time it took you to run

Thursday Open Gym

EMOTM for 6:00

-2 Hang Squat Cleans, these are not meant to be maximum efforts, but instead, of sound technique and no misses

For Time:

21-15-9

-Bar Facing Burpees

-Squat Cleans, RX (95/65)

Friday

In 12:00,

-Establish a 1RM Shoulder Press

7:00 AMRAP

-700m/600m Row

Then, with remaining time, AMRAP of

-7 DB Push Press, RX (50/35)

-7 Box Jumps, RX (24/20)

Saturday

Remember everyone, we will not be having class this Saturday morning. If you’re wanting access to the gym, think about signing up for our 24/7 access.

Last chance….order quick!