Wednesday 8/12

Sunday August 30th we will be throwing a Lawn Game Olympics & BBQ. Get your partners ready and join us! Ricky and Lilly have been gracious enough to host at their house. All members and family and friends are invited! Please RSVP at the front desk so we can have a head count! Party starts at 2:00! Hope to see everyone there!

This weekend the Danbury Mad Hatters, our amateur Grid team, will be competing in their inaugural tournament. It will be in Norwood, MA at CrossFit Automile. We will be competing both Saturday and Sunday. The tournament kicks off at 9:30am and goes till 3:30pm. Come watch Coach Gina and Kevin as they throw down in their first Grid match!

Fitness-

A. Back Squat x 4 x 4 sets @ 75 - 80%

B. EMOM x 10 min 

3 Strict Press @ moderate weight

WOD

3 rounds

200 m run

10 OHS (95/55)

10 KB Swings (53/35)

Performance-

A. Back Squat x 4 x 4 sets @ 83%

B. EMOM x 10 min 

3 Strict Press @ 65%

WOD

3 Rounds

400 m Run

10 OHS (115/75)

10 CTB Pull ups

Zone-

A1. DB Bench Press x 10 x 3 sets

A2. Ring rows x 10 x 3 sets

A3. Plank hold x 1 min x 3 sets

+

EMOM x 20 min

Min 1: 10 cal Row

Min 2: 10 KB Swings

Min 3: 10 Renegade Rows

Min 4: 10 Burpees