Warm-Up:
Coach’s choice

WOD prep:
Prep the Dumbbell snatch and wall balls

WOD:
Kizmet
30-20-10:
Dumbell Power Snatch (50,35)
Wallballs (20,14) (10′)

Directly Into…

10-20-30:
Calorie Row
200m run after each row

Option 2:
Load:
(40,25) Dumbbells
(20,14) Med Ball (10′,9′)

Option 3:
Load:
(30,20) Dumbbells
(14,10) Med Ball (10′,9′)

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.