September 2017

FSQ 20rep – Week 6 (last week!) @75% or more than last week Then, For time 21, 15, 9 Box Jump (24/20) Push-up AB Calories T2B “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers

Back at our regular schedule! Every 90sec – 10rds: 1 SN Pull + 1 PSN + 1 HPSN (hold both SN in catch for 3sec – weight by feel) Then, 2x400m Run 4x200m Run *GO HARD on runs! (1min rest between each) “If you cannot convince them, confuse them.” – Harry S. Truman

Starting FRIDAY – regular hours. TOMORROW, Thursday – first class 6am (still curfew until 6am) – sorry for any inconvenience.  FSQ 20rep @70% or more than last week – Week 5 of 6 Then, 5rds – 3min ON/1min OFF – pick up where you leave off 1 Rope Climb 3 HSPU 5 DB HPCL (heavier …

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DB PP 3×10@85% of 10RM Alternate with 5-10 Strict or Weighted Strict Pull-ups Then, Tabata! (8rds 20/10) Battle Rope Double Unders Wall Ball (20/16) Sit-ups “Whether you think you can or think you can’t, you’re right.” – Henry Ford

EMOTM 14 Odd – 2 PCL + 6 FR Lunges (95/65) Even – 200m Run Then, 100 Rollouts NFT “Never leave that till tomorrow which you can do today.” – Benjamin Franklin

10m TGU – Alternate sides, weight by feel Then, Partner AMRAP 20 50 KB SDLHP (70/53) 50 DB Step up & over (35/20, 24/20″) 50 AB Calories *Break up any way, only 1 person working at a time “Eighty percent of success is showing up.” – Woody Allen

We are OPEN! We will maintain regular Thursday hours for CrossFit/RevFitness classes. As for Friday, we will wait for an update on the hurricane progress and timing. Updates will be posted as soon as possible.