UPDATE: Due to the Labor Day Holiday, there will only be 1 class on Monday at 10AM. Enjoy your Labor Day!
We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. Click here to see dates and times and to register. Sign up now! Registration closes today!
Take 15 minutes to find a 1RM thruster
AMRAP in 15 minutes of:
5 thrusters @ 60% of that 1RM
5 ring dips
5 KB swings (2pd/1.5pd)
Finish with 3 attempts at max L-sit hold on parallettes. Rest 1 minute between attempts.
These KB swings should be HEAVY so scale up from whatever size you normally use for workouts with 10+ reps