Workout of the Day
STRENGTH
Shoulder Press
3-3-3
Notes
Work up to a heavy triple on the shoulder press. Leave 1 rep in reserve on your heaviest set.
METCON
3 Rounds for time of:
Run 270m
15 DB Push Presses
Notes
This should be a quick workout where you run hard and go unbroken (or no more than 2 sets) on the Push Presses.
ASSISTANCE
A1: DB LTEs
10-10-AMRAP
A2: Bent over Reverse Flys
10-10-AMRAP
Notes
Perform two progressive warm-up sets alternating between exercises followed by an AMRAP set on each.
CrossFit Group Class Programming Template (WK1/6)
2015 Shot of the original CrossFit professor, Samir C with Noor and Ayana looking on.
OUR 15TH ANNIVERSARY PARTY IS THIS FRIDAY!
Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street
What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point
SAMIR!!! Miss your face!