Warm-Up
Coach’s choice

WOD prep:
Choose your lift and prep it.
Bench press (BW)
Back squat (1.25 BW)
Deadlift(1.5 BW)
*Scale load as needed. You should be able to do 10 reps with the weight you choose for the WOD. (70 to 75% of 1rm)

WOD:
Power Run (40-minute cap)
200m run
1-2-3-4-5-6-7-8-9-10
Your choice of a power lift. *Choose the power lift you didn’t hit this week
Bench press (BW)
Back squat (1.25 BW)
Deadlift(1.5 BW)

The WOD goes as follows: 200m Run, 1 x Power Lift your choice, 400m Run, 2 x Power Lift your choice continue this through ten 200m runs total and 10 sets of your power lift.

Option 2:
Same

Option 3:
Even numbers only

Post WOD:
Foam roll lats & thoracic spine

CFS Brief:
Day 16 WLC

Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.

The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)

Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm 
Cost: $65
Registration is limited to 15 and only open to CFS members

Link to the event flyer

Link to Registration