September 7, 2017

A. Back Squat 3×8
*Try to complete all sets at around 60% of your 1RM*

B. 10 Rounds:
1 min on the clock
15 Unbroken Wallballs (20/14)
Max Burpees
Rest 1 min

Your score will be total burpees. Push yourself on the burpees knowing you have a rest coming. Be conscious of getting your breathing under control during your rest minute.

– Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from 7:15 – 8:15pm. This course is a great way to learn the movements and get comfortable in the class setting. We are taking a max of 10 members for this course, so get signed up right away to secure your spot. The class will start Monday September 11th and will run for 3 weeks, ending on September 28th. The cost is $40 OR if you sign up with a friend you’ll both get a $5 discount and it’ll only be $35 each for the course. Contact Cerissa at 435-720-3900 (text or call) or by email at cerissa@cfantietam.com.