Pullups then Heavy Cleans

Work Out of the Day

SKILL/SWOD

I. SWOD
Pullup Capacity Wk 3/4
EMOM x 10 minutes
10x C2B Pullup

METCON

II.
Every 2:30 x 8Rds (20min)

10 x Lat. Burpee over Bar +
1x Clean (Power or Squat)

*Bar must increase in weight each round (5lbs or more)
**Score is heaviest weight achieved + starting weight (Don’t start light)

RX+

SKILL/SWOD

Midline
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

METCON

Row 2K
Last completed on August 21, 2018.
This is a once a year gauge on where we are with our rowing capacity. It is not intended to me a measuring stick against the past. It is an assessment.

Gymnastic Conditioning
For Time
[10:00 Time Cap:]

30 Strict HSPU(5”)
30 Kipping HSPU(5”)

*On the 0:00, and every 2:00 thereafter:
15/12 Cal Bike

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

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CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

SATURDAY, SEPTEMBER 7TH8:00AM – 5:00PM &
SUNDAY, SEPTEMBER 8TH 8:00AM – 2:00PM

COST: $499.00

Read the full course flyer here: USAW FLYER

This is a course ANYONE can attend. You don’t have to be good at weightlifting or Olympic Lifts to attend this course. It will help you understand them better, perform them better and coach them better, if this is your sport. The instructor is amazing! We’ve had Richard Lansky at our box several times in the past – we are huge proponents of experience and he’s got it!

REGISTER:https://bit.ly/2XixbFG or scan the QR code belowframe

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