Week of September17th

We are going to come off the front squat, where we saw a bunch of great PR’s. We will be switching over into barbell pressing. We will barbell press on Monday’s and do handstand work on Thursdays. Throw in some snatching once a week – so take care of your shoulders. We have ROMWOD Classes 4 days a week to enhance your mobility and help with recovery. 
Thank you to everyone who participated in the “Hughes” fundraiser this weekend. We raised over $200 to send down to Gnardog CrossFit.
WORKOUT OF THE DAY
Strength
Shoulder Press
3-3-3
Push Press- Push Jerk- Split Jerk
After  the shoulder press, build to a heavy set of this complex in 20 minutes. We will be doing this for the next 6 weeks. 
 Conditioning
4 Rounds
25/20 Calorie Row
25 Burpees