Shout out to all CF Balance Affiliate League Athletes!
WOD for Monday:
1.) Shoulder Press
Work up to a heavy single.
3x 1@95% of above
2.) Complete the following for total reps:
3 Minute Row for Calories
2 Minute AMRAP Box Jumps
1 Minute AMRAP Knees to Elbows
Score is total number of reps.
*Suggested Skill Work before/after class- Ring Support Work (Hold at top for 3 counts, bottom dip position 3 countsx 3 reps on the minute for 10 minutes); Muscle-up transitions (2-3 on the minute for 10 minutes); Working on timing/kip for muscle-up
Labor Day Weekend Schedule: We will not be having CrossFit classes next Monday, September 1st, due to the Labor Day Holiday. However, we will be holding an Outdoor Labor Day Workout. Details will be posted later this week!
RECOVER FROM LABOR DAY and REFOCUS-SEPTEMBER 15th- CF BALANCE 30 DAY PALEO CHALLENGE- Saturday, 9am-11am in the CrossFit Studio to meet. Alternative date will be at CF Dupont Monday, September 17th, from 6-8pm. During this time all participants, will have their measurements taken. There will be an approximate hour long seminar accompanied with handouts. All participants, please register on our website. The cost is $40. The winner will receive a free month membership. For further questions, please email Kari here.