Row/Bike 24/20 Calories or 400m Run E4MOM x 12min

(score is slowest time of the 3)

4 Rounds For Time: (20min cap)
24/20 Calorie Row/Bike or 400m Run
24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs
3 Rope Climbs 15’ RX+Legless MRX 3/10’ or 2/15’

Core & Kettlebell Development

12 Kettlebell Turkish Get-ups (each arm)
24 Kettlebell Goblet Curls
24 Kettlebell Goblet Sit-up to Press
24 Back Extensions or Reverse Hypers

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LABOR DAY SCHEDULE!

Monday, September 4th:

Classes at 7am, 815am, 915am and 11:30am.

Open gym from 10:15am-11:30am.

All other classes cancelled.

We WILL have childcare from 8am-12:30pm!!

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9 responses to "Friday, September 1 2023"

Hal
Hal says:

September 1, 2023 at 7:34 am

A. 1:32, 1:32, 1:32 🏃‍♂️
B. 3+30 scaled life (32kg, ring rows, 🏃‍♂️)
C. Basically Complete
Bo
Bo says:

September 1, 2023 at 7:40 am

A: 1:03, 1:03, 1:00 (row)
B: 2 rx+
Lupo
Lupo says:

September 1, 2023 at 1:01 pm

Run: 1:36 - 1:26 - 1:22

18:52 rx (row) (did 1 legless + 2 reg rope climb each round)
Duke
Duke says:

September 1, 2023 at 1:07 pm

1:50 run
3+49 rx row
Justin
Justin says:

September 1, 2023 at 1:56 pm

1:50/1:50/1:46 bike
3+24 bike scaled to 6 pull-ups per rope climb
Daniel Noland
Daniel Noland says:

September 1, 2023 at 4:13 pm

A. 1:34
B. 2+49 Rx
Sean Don
Sean Don says:

September 1, 2023 at 4:38 pm

1:19-1:17-1:15 run

18:53 Rx+ run
Bailey
Bailey says:

September 1, 2023 at 5:55 pm

A. 1:35 run
B. 3+45 RX (run / 53# KB)
Mandee
Mandee says:

September 1, 2023 at 8:52 pm

A. 1:03, 1:03, 1:03 row
B. 16:15 RX row

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