Sunday, September 7 - Saturday, September 13

 Dave F. working on his overhead squat technique. 

Dave F. working on his overhead squat technique. 

Sunday, September 7 - No Class

 

Monday, September 8 

Strength: Back Squat

  • 5x5

WOD: 16 Minute AMRAP

  • 10 KB Alternating Shoulder to Overhead (35/55)
  • 20 Air Squats
  • 30 Double Unders

*Every 2 minutes complete a 30 second handstand hold

 

Tuesday, September 9 - Happy 1 Year Anniversary to CFEP!

Strength: Push Press

  • 1x5; 2x3; 3x3

WOD: 20 Minute AMRAP

"Nicole" (compare to 6/30/14)

  • 400 M Run
  • Max Unbroken Pull-Ups

 

Wednesday, September 10

Strength: Snatch

  • 5x2

WOD: 21-15-9 for Time (compare to 7/11/14)

  • Snatch (93/135)
  • Toes to Bar

 

Thursday, September 11

Strength: Overhead Squat

  • 5x2

WOD: 7 Rounds for Time

  • 300 M Row
  • 6 Bar Facing Burpees
  • 9 OHS (83/135)

 

Friday, September 12 (No 5PM or 6PM Class)

Skill Work: Muscle-Up

WOD: 20 Minute AMRAP

  • 1 Muscle-Up
  • 2 Strict HSPU
  • 3 Clean (133/185)
  • 4 Shuttle Sprints 
  • 5 V-Ups

 

Saturday, September 13 - CLOSED

Granite Games CrossFit Competition in St. Cloud, MN

  • http://www.thegranitegames.com/

AT HOME WOD: For Time

  • 800M Run
  • 50 Air Squats
  • 50 Sit-Ups
  • 50 Push-Ups
  • 800M Run 
Posted on September 7, 2014 .