THURSDAY 090116

AaronCrossFit

2016-08-19-PHOTO-00003136
THURSDAY 090116
IMPORTANT MESSAGE: With tomorrow’s weather, we are only going to have the 9a.m. class AND Metcon at 10:30. Please stay safe!!
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
4 sets of:
Back Squat x 8-10 @30X1
Single-arm DB row x 10-12 @2111
60sec Double-Under practice

Rest 60sec between movements.


WOD
FIT:
– 1000m row
Followed immediately by 3 rounds of:
– 30 single/double unders
– 20 KB swings
– 10 strict DB press
Rx:
– 1000m row
Followed immediately by 3 rounds of:
– 30 double unders
– 20 KB swings
– 10 HSPU (kipping OK)
SE:
– 1000m row
Followed immediately by 3 rounds of:
– 30 double unders
– 20 KB swings
– 10 strict HSPU