Thank you to all of our friends that came out to the Rivertown Throwdown to cheer us on! Josh, Megan and Noah, Kevin, Teresa, Will, Garrett and Teneesa, and the friends from other gym there to compete that cheered us on too. We worked really hard, had fun and did our best. Now we all have things we want to add to our lists of things to work on. One of the things I don’t want is a ski erg. My arms are so sore I can’t touch my shoulders or scratch my nose! What we can do is enjoy the pictures everyone took and posted on our page. Thank you.

We have two special events this week. Josh has a birthday, partner WOD which looks pretty fun. And we have the CrossFit Foundation fundraiser, “Saved by the Barbell”. The fundraiser event will be officially on Saturday, but that is Labor Day weekend and for those that have plans we will also program the workout for Friday. If you are going to be here both days you can choose to do a 1 rep max Back Squat on Friday after the strength WOD instead of doing that WOD twice. Then the gym will be closed on Labor Day, 9-2-19.

MONDAY 8-26-19
Strength WOD: Shoulder Press
"Spartan 300" (120)
For time:
10 Pull-ups
20 Deadlifts (135,95)
20 Push-ups
20 Box Jumps (24,20)
20 Floor Wipers
20 1 arm KB Clean and Press (35,26)
10 Pull-ups

TUESDAY 8-27-19
5 Rounds for time:
2 Rope Climbs
20 DB Snatch (50,35)-alt arms

5 Rounds for time:
400 meter Run
15 Hang DB Squat Clean and Jerk (50,35)x2
9 Strict Pull-ups

THURSDAY 8-29-19
Josh's B-day WOD 8-31-1989
As partners, complete for time:
20 Toes-2-Bar
20 Shuttle Runs 1-2-3-2-1
20 GHD Sit-ups
30 Jerks (95,65)
40 Inverted Burpees
40 Pull-ups
50 Wall Balls (20,14)
50 KB Swings (53,35)
50 Box Jumps (24,20)
75 Push-ups
100 Sit-ups
200 Double Unders
1284 meter Row

FRIDAY 8-30-19
Strength WOD: Back Squat
"Saved by the Barbell"
3 Rounds for reps:
1 min Burpees
1 min Wall Balls
1 min Deadlifts (115,75)
1 min MB Sit-ups
1 min Hang Power Cleans (115,75)
1 min Rest

SATURDAY 8-31-19
"Saved by the Barbell"
Fundraiser Event from 8-10 am

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