WOD FOR THURSDAY

Safety, team work and a bit of bonding.

WOD FOR THURSDAY

Shoulder press:
6x4 alternating with 6x4 pullups

Assistance exercises:
3x8 single arm dumbell push press/seated clean and press

Sled finisher for shoulders and back

Now you know the WOD

- CLICK HERE to sign up for your class.

Are you being served?

Rob, smashing an RXplus WOD.

NEWS:
Refine your moves: Oly Clinic at 7:00.  You know it's good for you.

There's a competition coming up in St Augustine.  Looks like fun, would be great if some CF SAVers could represent.  Let us know if you're up for it.

Shout out to Strickland for his first RX WOD!  Looked effortless, nice job! 

WOD FOR WEDNESDAY
50 sit-ups
Waiter's carry to dumpster and back (45/25)
25 overhead squats with plate
Farmer's walk to dumpster and back(53/35)
35 suitcase dead lift
Run 400
30 burpees

Now you know the WOD
- CLICK HERE to sign up for your class.

Back to business!

Travis getting rowdy with heavy deadlifts.

Nice job to all the labor day CrossFitters!  Some really great digits on your CrossFit Totals.  Numbers of note are the 13 PRs achieved, including Pat's 905 and Travis' 1135. Formidable stuff!

Movements are published for Integrity's Revenge, everything is straightforward -we look forward to crushing it in 18 days.

CrossFit SAV Endurance Program launches today -your programming for the week will be emailed to you tonight.  Please let me, Camilla, now if you don't receive it.  Keep an eye out for the CFE board at the gym, we'll post and track your mileage and drills for the next 8 weeks.

WOD FOR TUESDAY
AMRAP 15

6 toes to bar
8 power cleans (85/60)
10 ball slams (20/14)

Now you know the WOD
- CLICK HERE to sign up for your class.

Labor Day Schedule

FYI Sugarpies: There will only be a 6:00pm class on Labor Day Monday.  Saturday is on as usual.

WOD FOR FRIDAY
9 rounds

5 dead lift (275/185)
6 kb swing ( heavy)
7 goblet squats with same kb

Now you know the WOD
- CLICK HERE to sign up for your class.