Announcements

Friday, Aug 25th – Summer Series Week 3!
Sunday, Aug 27th – Adaptive Nutrition Seminar (9 Spots Left as of Tuesday morning)

CrossFit

Warm Up

15-10-5
Goblet Squats
Ring Push Ups

KB Ankle Mobility

Strength

Strict Press
2×10 @ 50-60% 1RM

then

1 Rep every :90
As heavy as possible for 12:00

WOD

8 Rounds
4 Front Squats 185/115lbs
8 Bar Facing Burpees

Beginner: 115/75 from rack; Paralette for burpees
Intermediate: 155/105
Advanced: Rx

Pick a heavy weight where you can stay unbroken for most of the 8 rounds. Target times are 6-12 minutes.

Competitor Extra

Run 1mi x 2
Rest 5:00

QuickFit

3 Minute Ski/Row

Rest 30 seconds

3 Minute AMRAP
10 Dumbbell Snatches
20 Air Squats

Rest 30 seconds

2 Minute Ski/Row

Rest 60 seconds

2 Minute AMRAP
8 Dumbbell Snatches
16 Air Squats

Rest 60 seconds

1 Minute Ski/Row

Rest 90 seconds

1 Minute AMRAP
6 Dumbbell Snatches
12 Air Squats