Tuesday, September 5, 2017

Wednesday, 6 September

Saturday, 9 August, meet us at Spout Springs Church for a 2 mile obstacle run, 1/2 mile kids' run, CrossFit WOD, and family festival!
The WOD is free, and for Phalanx members the runs are 'donation only' or "buy a shirt" to support the Walk Against Human Trafficking.
Festivities begin at 9, and the WOD is at 0930.

We will NOT have a WOD at the gym on Saturday, 9 September.  Come to Spout Springs Church to work out instead!
Wednesday, 6 September
Back Squat (3 reps EMOM for 5 minutes)
Weight should be 75-80%

Metcon (Time)
With a partner:
4 rounds:
20 Leg Lifts (each)
20 Box Jumps (each) (24/30")
10 (each) Med Ball Cleans with throw and burpee (14/20#)

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