Thursday 5/30

Conditioning AMRAP 15: 40 Double-Unders 20 Dumbbell Hang CJ (50/35) 40 Double-Unders 20/15 Calorie Row

Body Armor 3 Sets: 30 Banded Pull Aparts 30 Banded Push Downs

Shout out to Sayge! She started with Boot Camp over a year and a half ago and joined CrossFit immediately after. She has gained so much strength and is a joy to have in class She just upgraded to 3 days a week so watch out world here she comes!


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Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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