Warm-Up:
Coach’s choice
WOD prep:
Prep the movements

WOD:
Centurion
Option 1:
For Time
100 calorie Row
100 calorie Ski Erg
100 calorie Assault Air Bike
Every 2 minutes, perform:
7 Burpees
Perform the 7 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).

Option 2:
For Time
100 calorie Row
100 calorie Ski Erg
100 calorie Assault Air Bike
Every 2 minutes, perform:
5 Burpees
Perform the 5 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).

Option 3:
For Time
70 calorie Row
70 calorie Ski Erg
70 calorie Assault Air Bike
Every 2 minutes, perform:
3 Burpees
Perform the 3 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).

Post WOD:
Foam roll for 5 minutes

CFS Brief:
*At CFS this year the CrossFit Games Open takes place in October. 
This means Friday’s in October and November we’ll be attempting whatever Dave Castro throws at us. 
Let’s have some fun and put our fitness to the test! Sign up today!

*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  Sign up details coming soon! 

*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit

There will be no kids classes on Labor Day.