Warm-Up:
Coach’s choice

WOD prep:
Prep the bench to WOD weight.
Options for Bench press:
1. Kettlebell floor press
2. Dumbbell floor press or from the bench

WOD:
Bench Warmers
Teams of 2 or 3. 1 person works while the other(‘s) rest. Divide the row and reps as you wish. Similar strengths if possible.
5 rounds for time: 40-minute cap
1000-m row
30 bench press(135,95)
*The load you choose for the bench press you should feel good with 5 to 10 reps.
*Teams must have a spotter at all times.
Option 2 Load:
(115,75)
Option 3 Load:
(95,65)
*1 bench per team. 1 rower per team

Post WOD:
Lax ball pecs. 2 minutes per side.

CFS Brief:
*In House Throwdown teams of 2 guy/guy, girl/girl coming in November, stay tuned!

*Day 43 WLC. Finish up strong!  Post challenge repeat WOD this Saturday! Post-WLC Body composition will start this Friday.  Email us at info@cfsyn.com to schedule a day and time.

*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.