Workout of the Day
STRENGTH
Bench Press
10 Reps @ 40%
8 Reps @ 50%
6 Reps @ 60%
AMRAP @ 70%
Notes
Rest around 2:00 between each set and go for it on the final set. If you don’t have a 1RM use this calculator to estimate a 1RM based on any recent numbers you do have. Otherwise work up to a weight you think you could do about 10+ reps with on the final set and see what you can get!
ASSISTANCE
10 DB LTEs
10 DB LTEs
AMRAP LTEs
METCON
Tabata Burpees
Notes
:20 on / :10 off of Burpees for 8 Rounds
CrossFit Group Class Programming Template (WK7/8)
Philip with a great front rack receiving position during Thursday’s cleans.
Labor Day Schedule
Hey all, we’ll be running an abbreviated schedule this Monday for the holiday.
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8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
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Open Gym
8-1pm
All other classes are cancelled.