SLAY-bor Day

Monday, September 2nd, 2019

Work Out of the Day

8AM TEAM WOD ONLY

SLAY-bor Day Beatdown

TEAMS OF 2 (or 3)
For Time:
2k Row or 1 Mile Run (Hurricane depending)
then…
12 Rds:
7x Thruster 75/55
7x Pullups
7x Burpee
(Performed Shotgun style)
Then…
8 Rds:
6x HPSn 75/55
6x OHS 75/55
30x DU
(Performed Shotgun style)

45Min Cap
*Shotgun Style means that one partner is responsible for completing the entire round before switching.

THIS WEEK AT A GLANCE

TUESDAY

1.
5 x 4 min. AMRAPS
30/20 cal row
20 x squat jumps to plate
ME 10m shuttles
-rest 4/ after ea. rd.-

2.
Finisher:
60 x kip HSPU
Ev. break= 12 x WB 20/14

WEDNESDAY

1.
5 rds:
:25 AMRAP C+J 135/95
:35 rest

10 min. to warm up DL for Marston!

2.
“Marston”
20′ AMRAP:
1 x DL 405/285
10 x T2B
15 x BFB

THURSDAY

OPEN GYM OR…

1.
21-15-9
BP
wt’d hip ext.
wt’d dips (1/4 bw)
400 m run

2.
PJ
5 x 10 UB *you choose load
alt: 1′ light bike btw sets

FRIDAY

1.
FS
2 x 7 @65%
2 x 5 @70%
3 x 3 AHAP

2.
For Time/ 20 min. CAP
*20 x DU before ea. rd
1 x strict HSPU + 10 x C2B
2 x ”     ”              + 9 x C2B
3 x ”     ”              + 8 x C2B …..

CROSSFIT KIDS IS CLOSED TODAY DUE TO LABOR DAY

NEWS & UPDATES

THIS YEAR’S BARBELLS FOR BOOBS IS GOING TO BE SUPER SPECIAL!!! SAVE THE DATE: OCTOBER 5TH, 2019

i99 GYMNASTICS SEMINAR IS COMING BACK TO CF REBELS!!!
Sign up before Sept 6th and get $25 off if you use the code: “REBELSEARLY”

CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

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