Week of Sept 12 - Sept 18
- Sep 11, 2022
- 1 min read
We have a new challenge coming out called The Grit Grind!
Part fitness, part nutrition, part mental toughness and habits.
75 days unbroken to drink water, go outside in the morning, be active twice a day, feed yourself like royalty, and read a book.
This is an all-in challenge for when you are tired of your own shit! The Grit Grind is here to help you get it together.
Weightlifting Club starts Tuesday!
Join us for an 8 week deep dive into proper technique for moving large loads, long distances, quickly! We will be working on the finer details of squats, deadlifts, cleans, jerks, and snatches.
This program is open to adults as well as kids ages 9 and up (we'd love to see parents and kids taking this class together!).
The Fall Session of our NextGen CrossFit Kids classes starts Wednesday!
The program seeks to foster the enthusiasm kids have for running, jumping, throwing, climbing, and imitating their CrossFitting parents in a safe and encouraging setting. We focus first on developing balance, body control, flexibility, and proper movement and progresses growing bodies appropriately as they move through various stages of physical and mental development.
Monday Sept 12
🎉🎈🎂 Happy Birthday today to Mikhaila Chomyn!!
OTM x 10
Odd - 3 Power Snatch
Even - 30 seconds of Double unders
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3 rounds
Run 400m
Row 500/400m
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OTM x 6
20 secs max reps Push Ups
Tuesday Sept 13
OT90 x 6: 2 Back Squat
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3 rounds
1 Min at each station
Bike
Burpee
Ski
Rest
Wednesday Sept 14
Run 800m
35 Pull ups
35 Thrusters (95/65)
Run 600m
25 CTB
25 Thrusters (95/65)
Run 400m
15 Bar MU
15 Thrusters (95/65)
Thursday Sept 15
OT2M x 5: 3 Deadlift
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12 min AMRAP
6 Single arm Devils Press (70/50)
12 Box jumps (30")
Friday Sept 16
OTM x 8
1) Rope climb
2) HS walk
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30-20-10
Front Rack Lunge (135/95)
Toes to Bar
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OTM x 6
Push ups -25 secs max reps
Saturday Sept 17
7 min AMRAP
3 Power Clean (185/125)
9 Wall Ball (20/14)
5 min AMRAP
3 Muscle ups
9 HSPU
3 min AMRAP
Bike Cals
Sunday Sept 18
20 min AMRAP
Row 500m
30 KB Swing (24/16)
15 GHD sit ups or 30 sit ups
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