Announcements

The Adaptive Nutrition Seminar & 6-Week Guided Coaching program have been rescheduled to start Sunday, September 17th. You can register for $75 on the Adaptive Nutrition website here!

CrossFit

Warmup

AMRAP 5:00
10 Jumping Lunges
10 Empty Bar Thrusters
5 Strict Pull Ups

Strength

Back Squat
4×4 @ 85%

WOD

Team of 2
Bike 12/9K
or
Row 6000/4500m

Team Conditioning day. Keep the pace fast paced. As soon as someone slows down get out of the way and rest. INTENSITY IS KING!

Competitor Extra

Run 50m x 5
Rest 2-3 Minutes

QuickFit

21-15-9
Alternating DB Snatch
Burpees

Rest 2:00

50 Sit Ups
50 Steps Walking Lunge
50 Sit Ups