TABATA Double unders *8 sets   “HELEN” 3 Rounds 400m Run 21 KB Swings 53/35 12 Pull ups   ***No 8am or 9am class tomorrow, September 9.  Instead go to CrossFit Xystum to watch your fellow Floodsters complete in the 2nd Annual Jay Coon Memorial Competition.***...

Overhead squat warm up: 25-30% x 10 40-45% x 8 55-60% x 5   E3M Overhead Squat 75% x 3 80% x 2 85% x 2 90% x 1 95% x 1 100% x 1 105% x 1   TABATA Wall Ball 20/14   ***No 8am or 9am class this Saturday, September 9.  Instead go to CrossFit Xystum to watch your fellow Floodsters...

TABATA (RX) Squats or Pistols (RX+) (RX) Sit ups or GHD Sit ups (RX+) (RX) Push up or Ring dip (RX+) (RX) Pull up or Muscle up - Ring or Bar (RX+) *8 sets of each *1 minute rest/transitions between exercises *RX+ options cannot be scaled   Accessory: 50 Banded glute bridges 50m Banded side steps...

Back squat warm up: 25-30% x 10 40-45% x 8 55-60% x 5 *This is an approximate… some will need more warm up sets   E2M Back Squat 5-5-5-5-Max *All sets at 70% of 1RM *Max reps on last set, up to 10 reps *We will move up in weight next week based on form and...

LABOR DAY class schedule:  7:30, 8:30 ad 9:30am only!   “17.1” For time: 10 DB snatches 15 burpee box jump-overs 20 DB snatches 15 burpee box jump-overs 30 DB snatches 15 burpee box jump-overs 40 DB snatches 15 burpee box jump-overs 50 DB snatches 15 burpee box jump-overs RX = 50/35 DB & 24/20 Box *No time cap *RX+ option only...