FRIDAY

Joseph

Yes, it’s Friday already! It’s great to see some of you back in action after taking a big long break over the Summer. Let’s get focused and be more consistent. The weightlifting class will be cancelled this Saturday, but there will be open gym at 10 am. Flex teams be sure to try to get in train together. We only have another week before the competition on Saturday, Sept 17th. If you want to come out and hang out with us in Long Beach for the day and show your support, we have six teams of four competing from 8-6. Set aside some time and come by.

STRENGTH:

Back squat

3/3/3/3/3

CrossFit WOD:

Rd1:

4 min clock:

row 500 meters

in remaining time max reps burpees

Rest 2 min:

Rd 2:

4 min clock:

Row 500 meters

in time remaining max reps thrusters 95#/65#

Rest 2 min:

Rd 3:

4 min clock:

Row 500 meters

in time remaining max reps K2E

** You will have three separate scores for each round and then a total of all three