Labor Day Schedule Change
We will only be open for 2 hours on Labor Day (Monday Sept 7th)
We will be open for the 9 AM CrossFit and the 10 AM weight lift.
All other workout times on Monday are cancelled.
We will resume normal hours on Tuesday.
550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
15 ball slams, 20 lbs
150 meter run
Workout (start this at 40 past the hour)
4 rounds for time of:
15 tall box jumps, 8-12″ taller than normal height
400 meter run
No bounding on the box jumps. The tallest boxes used are 36″ boxes for the men, 32″ boxes for the ladies. Even if you can bound that height, DON’T.
Competition Team Lift
Clean and Jerk
10 sets, on the 2:00 start interval of:
1 clean and 1 jerk
start at 75% and go up as you can
Competition Team Skills
5 rounds of:
15 GHD situps
500 meter row
8 x 20o meter sprints, on the 4 minute start
Done at the track, in track spikes if you own them.