ANNOUNCEMENTS
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!
SUNDAY FUNDAY W/ COACH JAMIE!
Warm up
2rds
10- Cossack Squats
10- Spiderman Lunge
10- Scorpions
BarBell tech with Jamie
Lift
Every 90 secs for 10rds:
Push press+ Push jerk +Split Jerk
Emom 10
Odd – 6-14 T2B
Even- 6/6 Heavy KB deadlifts/KB swings
