9/4/15

DSC_0114

Labor Day Schedule:

Monday, 9/7, is Labor Day! We will only have ONE class on Monday, at 10AM. The gym will be open until 12PM, so you may also come in between 11AM-12PM for Open Gym.

Reminders:
  • Foundations Class meets tomorrow¬†@ 9AM
  • Yoga is cancelled this Sunday, 9/6.
ALS WOD:

Mark you calendars for Saturday, September 26th. Hardware CrossFit will be hosting a Charity WOD in support of the ALS Association. More details to follow, but expect our regular Saturday class schedule to be cancelled, and for us to have a cookout after.

Strength:

A1. Deadlift: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%

A2. Strict Press: (Use TM)

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning:

RX:
3 Rounds:

  • 9 Push Ups
  • 7 Pull Ups
  • 5 Snatches (70% TM)

RX+:
“Amanda”
9-7-5

  • Snatch (full squat) (135/95)
  • Muscle Ups

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