10/27/16 – Weekend Reminder

bill running

RANT

We apologize for the inconvenience but the gym is closed this Saturday and Sunday.  We have our regular schedule on Friday and weathering permitting will have a 10am workout at Latta Park on Saturday.  We will keep you updated on that!

CrossFit All Levels

AMRAP 8

200m Run

15 DB Thrusters

15 Box Jumps

Rest 4:00

x3

Strength

A. Floor Press – 4×2

*heavier than 10/13

B. RDLs @32X1 – build to heavy 5 reps in 6 sets

C1. Double KB Front Rack Squats @32X1 – 3 x 7-10

C2. Single Arm Upside Down KB Squats @32X1 – 3 x 5 each arm

Endurance

Forward Lean

+

6 – 8 x 200m Run, 1:30 rest