We got to spend the weekend learning from our coach, Ursula! Yes, she’s a woman, and she’s forgotten more than we can hope to learn…

Labor Day Schedule
Open 830AM – 1200PM
No Kids Classes
CrossFit Classes at 900AM & 1000AM Only
Open Gym 11-12


Front Squat: 60/5, 70/5, 75/5, 80/4*3 sets

Teams of Two, alternating complete rounds for 5 Rounds each:
100m Sprint
10 Push Press (around 60% of 1RM) | R+ 10 HSPU

Between rounds (during ‘rest’), complete 30M Sled Push.


Blocks @ knees: Snatch Pull + Snatch: Every 90 sec: 60/3, 65/3, 70/2, 75/2, 80/1, 85/1, 90/1, 93/1, 80/2*2 sets

Snatch Grip RDL: 85/5*6 sets, between each set complete 8 Strict Chinups, weighted as able

Midline (after conditioning)
Accumulate 50 Dead bugs (50 each side)

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