FRIDAY 090216

AaronCrossFit

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FRIDAY 090216
Here’s a reminder of schedule changes that start next week:
  1. On Labor Day, Sept. 5, we will have a 9am class only.
  2. Starting the week of Sept 5th, we will no longer be offering the 5am class

  3. Starting Monday, Sept 5th, our Kids Program will also be changing. The program will be broken up into 2 age divisions: Ages 5-9 & 10-12 with different times and days will be different for each group. Age 5-9 kids will meet Tuesday & Thursday from 4:00-4:45pm (**please note the earlier time).  Age 10-12 kids will meet Monday & Wednesday from 4:30-5:30pm. Any teen currently 13 and up will be put into our normal CrossFit class. Please see Aaron for any questions or concerns!


SWOD
Every 3min for 18:
1 Snatch balance + 3 OHS

Build to today’s heaviest.


WOD
FIT:
-12 DB power snatch
– 12 box jumps
– 9 DB power snatch
– 9 box jumps
– 6 DB power snatch
– 6 box jumps
– 600m run
Rx:
-12 power snatch (75/53)
– 12 box jumps (24/20)
– 9 power snatch
– 9 box jumps
– 6 power snatch
– 6 box jumps
– 600m run
SE:
-12 power snatch (115/73)
– 12 box jumps (30/24)
– 9 power snatch
– 9 box jumps
– 6 power snatch
– 6 box jumps
– 600m run