Workout of the Day: Monday, 9.4.17


Happy Labor Day! There is only 1 workout session today, at 10am-- Come throw down with your fellow workers, and enjoy the rest of your long weekend!

This week starts an 8-week strength cycle working toward the (Spooky) CrossFit Total, October 27! The Total tests back squat, strict press, and deadlift, all in one intense session. Expect several weeks of volume/hypertrophy work, a mid-cycle back-off week, and several weeks of strength/intensity work. Conditioning will be slightly adjusted to allow for strength work as it progresses, but we will continue to build on our energy system work. Start thinking about a costume.



Banded lat stretch (60s/side)

Partner wall quad distraction (60s/side)


30' Spiderman + OH reach

30' Bear crawl

30' Broad jumps

10 air squats

10/side single leg glute bridges

10/arm Russian KB swing

"Maggie's Farm"

30 min AMRAP 

As a team of 4; divide up squats and pulls as a team

50 Sandbag squats (shoulder)

240 ft Sled pull (150/100#) 

400m run with a ball (20/14) (ALL run)

Justin McClintock