ANNOUNCEMENTS

NEW OLY WORK!

We will be experimenting with some new and exciting Oly Programming for a few weeks! The workout will be listed on the BLOG along with Foundations WOD’s. Scroll down and check it out if you’re interested!

SEPTEMBER AOTM: GIZEM S.!

Gizem is our Athlete of the Month! CLICK HERE to check out her profile!

DOUBLE UNDER CHALLENGE WOD

Retest your 5min AMRAP from Day 1!

FOUNDATIONS

Part 1

“1/2 Cindy”

10min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Part 2

Time Trial:

1000m Row

CROSSFIT

Part 1

3:00 AMRAP of Pull Ups

*Scale: 5 Beat Swings + 5 Jumping Pull Ups

Part 2

3 ROUNDS

20 Front Squats (135/95)

10 Strict Handstand Push Ups

600m Run

OLYMPIC WEIGHTLIFTING

A. 15min to FIND A MAX

1 Power Snatch + 1 Full Snatch

Rest 2:00

B. Drop the weight from Part A by -10% and perform an 8min AMRAP of Snatches (Power or Full)

C. 15min ALTERNATING EMOM

Minute 1 – 3 High Box Jumps (Choice of Height)

Minute 2 – 1 Power Clean and Jerk (AHAP)

Minute 3 – REST

D. Single Arm Overhead Carry

3 x :30 each arm (AHAP)

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