Sunday, 9/2
September 1, 2018
Rx+ Open Gym Programming: Week of 9/3
September 2, 2018

Monday, 9/3: Labor Day WOD: EMOM – Power Cleans, Box Jumps, Thrusters, Push Ups, Burpee Box Jump Overs, and V-Ups
Tuesday, 9/4: Met Con – Pull Ups, KB Swings, and Double Unders
Wednesday, 9/5: Snatch & Met Con – DB Snatch and DB OH Squat
Thursday, 9/6: Met Con – Row, KB Front Rack Hold, Bike, and Plank Hold
Friday, 9/7: HSPU Drills, Bench Press, Hinge Ring Rows, and Chin Ups

Saturday, 9/8: “Bring-a-Friend” Day WOD
Sunday, 9/9: Back Squat 3 Rep Max Test & Met Con – Back Squat, DB Box Step Over, and Sandbag Carry


 – Mobility @ H Street Location with Coach Tim, 9/6 @ 6:30PM

– Labor Day WOD 10 am @ both H and U Street locations, 11:30am – 1pm Open Gym

– Mark your calendars!  CFDC SMACKDOWN is coming!!

Saturday, 10/13 @ H Street Location

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