9/1/15 – Hello September!


Looking for something to do tomorrow at 6:30pm?  Check out our yoga class!  It’s a great complement to the workouts you do with us on a regular basis.  And please remember our Running Skills class is cancelled this week.

CrossFit Performance


A. Snatch Tech Review

B. Muscle Snatch, 4×5, rest 2:00

C. Power Snatch, 4×3, rest 2:00


4 Rounds for Time

200m Run

10 OH Lunges (each leg) (45/25)

10 DB Snatches (each leg) (45/25)

– 12 min cap –

CrossFit Fundamentals


A. Knees to Elbows review (strict)

B. Deadlift review – find working weight


EMOM x12

Even: 10 Deadlifts (moderate)

Odd: 5 knees to elbows @3232

Strength Class

A. Back Squat @21×2, 4×5, rest :90

*same weight as 8/20

B. RDL @22×2, 3×5, rest 2:00

C. Eccentric Pullups – collect 20 reps