Friday - September 5th, 2014

CrossFit kids class is tonight, and every Friday for the rest of the month at 5:15pm.  Please shoot me a text/email if you're in/out! The 5pm adult class is still on; this will not effect our regular CrossFit class. Hope to see you here!




Go over an practice the form for Ring V-Ups and Ring Mountain climbers.  

Then perform:  100AbMat Situps or 50 GHD Situps


4' Max Effort: Double Unders

3' Max Effort: Ring Mountain Climbers

2' Max Rep: Deadlift (135/95)-follow the bar down to the ground for EVERY rep, or that rep will not count.

1' Max Effort: Ring V-Ups (regular V-Ups is the alternative to Ring V-Ups)

rest 2 minutes

1' Max Effort: Double Unders

2' Max Effort: Ring Mountain Climbers

3' Max Rep Deadlift (135/95) - follow the bar down to the ground for EVERY rep, or that rep will not count.

4' Max Effort: ring V-Ups (regular V-Ups is the alternative to Ring V-Ups)

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