Announcements
🚨SAVE THE DATES🚨
Sept 14th: Girls Gone RX Competition at RAW Appeal (come out and cheer and enjoy a cold beverage!)
Sept 21st: Suicide Awareness Month Workout (Hero WOD Chad)
Oct 26th: 7yr CF and 3yr Tread Anniversary workouts along with UFC Fights and hangout to follow
Nov 16th: In House Competiton details to be announced soon!
Nov 25th: The Start of Our Holiday Hustle year end fitness closeout
Dec 7th: Holiday Party (location and time TBA)
TSCF/TVF/TSBB – The Strip CrossFit
Back Squat (6-6-6)
70-75-80% if last week was doable
Alternating Every 2 Minutes with
6 Seated DB strict Press
Workout (AMRAP – Rounds and Reps)
9min AMRAP (Get as Far As Possible)
4 Rounds of
10 Wall Balls 20/14
5 Pullups
2 Rounds of
20 Wall Balls 20/14
10 Pullups
1 Round of
40 Wall Balls 20/14
20 Pullups
