Here we are at the start of another week. Hope everyone is enjoying this long Labor Day weekend and staying safe!
The week starts off with one of our beloved benchmarks, Helen, with 3rds of running, KB swings, and pull-ups.
Tuesday starts off with a lengthy snatch complex, followed by “Ski-bag” which consists of ski/row cals and sandbag squats. As you may have guessed, there are quite a few reps of each…
Wednesday will have a clean complex for the strength piece and then we’ll go into “Alpaca Redux” with front rack double dumbbell walking lunges, rope climbs,and DB clean & jerks.
Thursday will be a 20 min AMRAP of cals on the bike and running. Sounds kind of rough, but at least you get to share the fun with a partner!
Friday, we start by lifting things up and putting them down and then we have the “Pig Chipper” which consists of sandbag cleans, chest to bar pull ups, toes to bar, and wall balls.
Saturday, we’ll have a partner “Swole-Sesh” while we get a couplet of calories on the bike and bench press done as fast as possible. Then we’ll finish off the day with some toes to bar skill work.
“WHATEVER YOUR 100% LOOKS LIKE, GIVE IT.” — Chyna Cho
Labor Day Schedule (Monday):
7:15am Olympic Weightlifting Class
8:30am CrossFit Class
9:45am Fit for Life Class
Don't forget about our Month Challenge! To successfully complete this challenge, for the next 30 days, you must do ALL of the following EVERY
DAY:
● Complete two 30+ minute workouts (at least one workout MUST be outside)
● Drink 2/3 of your body weight in ounces of water
(For example: if you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day)
● Read 10+ pages in a nonfiction book
● Consume zero alcohol for the entire 30 days
● Choose any diet and stick with it
● No cheat meals
● Take a daily progress picture
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