FRIDAY

19
Sep

FRIDAY


Pam!

#Aftermath


Guys! I’m looking forward to running the Crossfit Open this year. Everybody can do this! If you’re one of our newer members this will be a great way to log some scores on a worldwide database and see how you improve as time goes on. It starts October 10th. Here is the link to sign up.

https://open.crossfit.com/


We are doing strict press for strength. Let’s choose something between 65 and 75% of our 1 rep max and get 4 sets of 8 with it. If you’ve been attending SHRED classes, your endurance with this lift might have improved! If your shoulders are barking, go light and concentrate on finishing locked out with that bar over your midline.



STRENGTH

Strict Press

4×8

65-75% of 1RM



METCON

“Saved by the Bell”

OPEN

800 Meter Run

100 Kettlebell Swings 53/35

800 Meter Run

PERFORMANCE

800 Meter Run

100 Kettlebell Swings 44/26

800 Meter Run

FITNESS

600 Meter Run

100 Kettlebell Swings 35/26

600 Meter Run