I hope everyone is adjusting to the September routine of kids being back at school and vacation time being over … for now. Let’s get back on track with a regular training schedule.

So Sunday was a pretty important day, the 15th anniversary of the 9/11 attacks. I had an awesome workout planned that Kristen asked me to post, but hardly anyone showed up. I was super disappointed. Where was everyone?? We as CrossFitters come together and do these workouts to show support and even raise money for donations for a good cause (for example, Memorial Day Murph.) So what happened? Thank you to those who showed up. It was a rough one, but a great workout.

Also, I made an announcement before class that I hired a company to clean and disinfect the gym every month. The pull up bars, barbells, dumb bells, med balls, kettle bells, rowers, gym mats and most important the gym floor will be cleaned and disinfected every month, but I still want you to clean up after yourself and wipe everything down, and don’t forget your sweat towel!!! ¬†Stop dripping pools of sweat all over the floor!!! Please. Make an effort to keep this gym as clean as possible.

STRENGTH: (group)

Flex on the beach wod

Take 10 min to establish a heavy complex of:

power or squat clean + 2 front squats

This is going to be on the clock so get in on time to warm up and be ready to go 15 minutes after the hour.

CrossFit WOD:

Every 5 minutes for 20 minutes:

400 meter run

25 jumping lunges

25 push ups

Post times completed for all five sets. Scale as necessary to meet the 5 minute time cap for each set.