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Workout

Dead & Company

Yaay running!! Good news is, the workout SHOULD be fairly quick, the bulk of the time split evenly between the runs and 21-15-9. The idea is to take that first mile nice and easy (you'll get another shot at it), move methodically through the triplet, then finish strong on the run. Ain't nothing like 2 miles on a Saturday!!

Metcon

Fitness

F: Metcon (Time)

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (185/135)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

Open & Performance

OP: Metcon (Time)

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, September 07, 2019

Male Clients

Female Clients

Ali
Florence

8 AM CrossFit

35:09

Keri
Enriquez

8 AM CrossFit

33:50

knee raises

Courtney
Randall

8 AM CrossFit

41:49

105 DL, knee ups, step overs