ANNOUCEMENTS:
Labor Day Schedule!
Classes at 9am, 10am, and 11am
Bring a Friend Day on Saturday, September 7th
Schedule:
8am Community CrossFit
9am Weightlifting
10am PUMP
11am Bring a Friend!
Bring in that buddy who always tells you they want to try CrossFit with you! Show them why you’re so fit . Let us know who you’re bringing by filling out THIS form. See you then!
RUN CLUB:
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Nick
AMRAP 31 of:
Partner A: 8 Pull-ups + 10 Deadlifts + 13 Push-ups
Partner B: Max Cal Row
*At 0:00, 10:00, 20:00, and 30:00, athletes hold a 1-min plank.
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
High Hang Snatch High Pull + Hang Snatch (2+1)
*build to challenging complex, focusing on a nice straight bar path
ACCESSORY:
4x
10 Cuban Press (LIGHT)
15 Overhead Weighted Sit-ups
THE PUMP @ 11AM
THE PUMP:
——BENCH——
-4 x 8 Building
——PULL-UPS——
-6 x 4 Strict Pull-up
*May add weight or use band
——ARMS——
5 x (15:00 total)
AMRAP 1:00 of:
15 Tricep Ext Push-ups (or 10 Plank up downs) + Max Push-ups (or knee push-ups) w/ remaining time
Rest :30
AMRAP 1:00 of:
7 Bottom Half Curls + 7 Top Half Curls + Max Full ROM Curls w/ remaining time
Rest :30
——ABS——
2 x
1:00 Russian Twists
1:00 Bicycles
Rest 1:00
