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Crescent City Crossfit – Ignite Endurance Metcon (10 Rounds for time) 10 Rounds Each for Time: 5x400m Run -rest 1min- 4x200m Run -rest 30s- 800m Run. . SCALING OPTIONS: 3x400m Run -rest 1min- 3x200m Run -rest 1min- 800m Run

Crescent City Crossfit – Ignite Strength DB Bench Press (4×8) Ascend in Weight Every Set Metcon Metcon (3 Rounds for reps) The rep scheme for each 7min AMRAP is 2, 4, 6, 8 etc. You will continue to increase reps by 2. 7min AMRAP Push-Ups Kettlebell Swings –Rest 3 Minutes– 7min AMRAP Push-Ups DB Thruster

Announcements GYM WILL BE CLOSED OCT 7TH AND 8TH Crescent City Crossfit – CrossFit Warm Up 6min AMRAP: 100m Run/200m Bike 6 Air Squats 6 Step Ups 6 SA DB Strict Press (3L/3R) Metcon Metcon (3 Rounds for reps) AMRAP 3min: 200m Run 10 DB Box Step Ups (24/20) Max Alternating DB Snatches (50/35#) Rest

Crescent City Crossfit – Ignite Metcon 25min TIME CAP Metcon (Time) Partner Day! In Teams of 2 200m Med Ball Carry 50 DB Push Press 50 DB Front Squat 50 Med Ball Sit Ups 200m Med Ball Carry 40 DB Push Press 40 DB Front Squat 40 Med Ball Sit Ups 200m Med Ball Carry

Announcements GYM WILL BE CLOSED OCT 7TH AND 8TH Crescent City Crossfit – CrossFit Warm Up 2min TABATA Bike 50FT High Knees 50FT Bear Crawl 50FT Hamstring Scoops 50FT Forward Arm Circles 50FT Reverse Arm Circles 50FT Walking Quad Stretch With Empty Bar: 4 Clean Pulls From Power Position 4 Clean Pulls From Hang Position

Crescent City Crossfit – CrossFit Warm Up 2min Row 1min Higher Intensity Row 10L/10R Bodyweight Single Leg DL 10 Boot Strappers 10L/10R Reverse Lunges 10 Banded Front Pull Aparts 10L/10R Banded Diagonals 10 Banded Strict Press With Empty Bar: 5 Front Squats 5 Strict Press 5 Thrusters Metcon 16min TIME CAP Goal Time Under 12-14min

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Saturday Partner Workout (Time) 800 m RUN 3 Rounds: – 40 KB DL – 40 KBS – 40 Goblet Squats 400 m RUN 2 Rounds: – 30 KB DL – 30 KBS – 30

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 20 Step Back Lunges 20 Ring Rows 100m Waiter Walk Accessory Metcon (No Measure) 3 Sets For Quality: 60sec Plank Hold 15 Banded Front

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – CrossFit Warm Up 2 Min Machine or 400 M Run 2 Rounds: 30 Alt Toe Taps to WB 10 G20 with WB 5 Bear Hug WB Squats 1 Round: 5 Inchworms with Push Up 5/5

Announcements Check out Crescent City Crossfit- Group on Facebook for our September Challenge to win prizes! Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Minutes: 5 Push-Ups 10 Calorie Bike 15 Double DB Push Press CORE Metcon (No Measure) Complete 4 Sets of the Following: 45s Sit Up Hold