Monday Workout: Push Jerks, Row, Wall Ball, Run, Plus Labor Day Schedule Reminders

Labor Day Schedule Plus Changes in September – see below in Announcements!

 

STRENGTH

2 PP + PJ x 5 sets, rest 1-2 minutes between sets

Notes:  Add weight per set.  Work up to a moderate weight in the complex – focus should be on technique and speed under the bar on the push jerk.  Only go heavy if you’re comfortable with the movement.

WOD

Level 1

AMRAP 10:

• Row x 250m
• Wall Ball (14/8) x 15
• Run x 200m

Level 2

AMRAP 10:

• Row x 250m
• Wall Ball (20/14) x 25
• Run x 200m

ANNOUNCEMENTS

Labor Day Schedule

On Monday, September 1, we will have one class only at 12pm due to Labor Day.  This class will be an “open-gym” format, but we will have a programmed workout if you want to do it.  Otherwise, you can come in on Monday and make up a workout from the previous week.  Expect class to run anywhere from 1-1.5 hours.  Thanks!

Saturday CrossFit Make-up Class Schedule Changes

Starting Saturday, September 6, we will go back to a 10am and 11am CrossFit Class Make-up schedule.  We will no longer have make-up class at 8am.  See our online schedule for accurate class schedule info HERE.