Alexis

Fitness – The Strip CrossFit Skill Work Ring Muscle Up Drills Metcon (Time) 5 Rounds 200m Row 12 Snatches (95/65) 3 Muscle Ups

Fitness – The Strip CrossFit Fight Gone Bad Championship Edition (5 Rounds for reps) 5 Rounds for Reps WallBalls 20/14 KB Sumo-Deadlift HighPull 70/53 Box Jumps 20″ Dumbbell Push Press 35/25 Calorie RowWork for 40sec Switch in 20sec Extra Credit Come have Fun and Celebrate at 18Bin Downtown at 5pm!!

Announcements Anniv Party this Saturday at 18Bin 5pm!! Fitness – The Strip CrossFit Back Squat (5-5-5-5-5) Every 2 minutes Static at 75% Metcon (Time) Completion or 15min Cap 1-2-3-4-5-6-7-8-…..up to 20 1-10   Odd: Hang DB Squat Cleans 50/35s   Even: Toes to Bar 11-20   Odd: Db Snatch Alternating 50/35   Even: Abmat SitupsEnter your time if

Announcements Anniv Party this Saturday at 18Bin 5pm!! Fitness – The Strip CrossFit Push Press (5-5-5-5-5) Alternating 90s w Deadlift Deadlift (10-10-10-10-10) Metcon (AMRAP – Rounds and Reps) 12min AMRAP   3 Pullups/Bar Muscle Ups   6 Pushups/Hand Stand Pushups   9 Box Jumps 24/20 /Box Jumps 30

Announcements Anniv Party this Saturday at 18Bin 5pm!! Fitness – The Strip CrossFit Metcon (No Measure) 5min Completion   Cardio 5min EMOM   10 Weighted Situps 5min Completion   Cardio 5min EMOM   20 Russian Twists 5min Completion   Cardio 5min EMOM   Leg Raises (3-4sets) Cardio options (scale to 4min)   Run 800m  

Announcements Anniv Party this Saturday at 18Bin 5pm!! Fitness – The Strip CrossFit Weighted Pull-ups (3-3-3-3-3) Weighted Dips (3-3-3-3-3) Alternating 2min with Pull-ups Building Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10-20-30-20-10  KB Swings American 53/35 5-10-15-10-5   Push Jerks 135/95 If you finish its 5 Rounds and put your time in comments, keep

Announcements Anniv Party this Saturday at 18Bin 5pm!! Fitness – The Strip CrossFit Full Week Programming Monday: Olympic Lift Technique then 1RM! Tuesday: Gymnastics Strength Wednesday: Core and Cardio Thursday: Deadlift and Press Friday: Back Squat Strength Alternating 90sec for 5 sets   Reps go 5-3-3-2-2 Power Clean    (do not need to be touch and

Announcements Oct 15th Anniv Party 18Bin @530p Fitness – The Strip CrossFit Handstand/HSPU work (8 Rounds for time) Handstand strength work 30sec on 15 sec off •Seated press 4x •wall hold or handstand 4x •handstand push-up 3sec down or pike 4x Every 3min for 8 rounds 200m run 10x burpees 5x handstand push-ups

Announcements Oct 15th Anniv Party 18Bin @530p Fitness – The Strip CrossFit Metcon (AMRAP – Rounds and Reps) 30min AMRAP (Alternating Movements)  1) 200m Run  2) 50m OH Walking Lunge 35/25  3) 10 Toes to Bar &       5 Power Cleans 155/105 For Example: Partner A will do part 1 Partner B will do Part

Announcements Oct 15th Anniv Party 18Bin @530p Fitness – The Strip CrossFit Back Squat (5-5-5-5-5) Every 3 minutes Starting at 70%   add weight if able to keep same Metcon (AMRAP – Rounds and Reps) 12min AMRAP   40/32 Cal Row   10 Devil Press 50s/35s   3 Wall Walks (30 Plank Taps)   20 Box