01 Sep WOD- Saturday, Sept 2

ANNOUNCEMENTS!!!!
Today is the beginning of our progressive Whole 30 Challenge. We are starting with cutting out DAIRY! “This means no cheese, cow milk, yogurt, cream, sour cream, kefir, and butter. The only exception to this rule is that you can have ghee.”
Let’s clean up that diet and get us ready for the CF TEAM SERIES

*Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC
*1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. This week (8/28-9/3) is De-load week.
*CrossFit Team Series!!! Partner competition, 4 WODs, 2 Weeks! 9/20-10/2. We will be hosting Friday nights and Saturday mornings. Find a partner and sign-up online HERE. Can be mixed-sex or same-sex pairs.

8:30am Lite N Tite
Strength/Skill:

ALT EMOM 8
-Lunge w/ MB rotation x5 each leg
-Around the World x2-3 ea direction

Partner WOD:

Share 1k Row buy-in
Then,

Relay
12 rds
6 Burpee DB Deadlift
12 DB Thrusters

Then share,
1k Row Cash Out

(Each person does 6rds)

9:30am and 10:30am Regular CrossFit
Strength/Skill:

ALT EMOM 8
-Lunge w/ MB rotation x5 each leg
-Around the World x2-3 ea direction

Partner WOD:

Share 1k Row buy-in
Then,

Relay
12 rds
6 BF burpees
6 Thrusters

Then share,
1k Row Cash Out

Lv1: 65/45
Lv2: 75/55
Lv3: 95/65

(Each person does 6rds)

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