Announcements

Save the date Saturday 12/9- 1 Force Holiday Get Together ( details to follow!)

1 Force Fall Reset Lift of the Week: Strict Press x 1 (In Class: Tuesday)

CrossFit 1Force – Crossfit

Strength

4 sets of the Following

A1. Double DB/KB Bench PRess x 6 to 8 Reps

A2. Heel Elevated Goblet Squats x 10 to 12 Reps

Double DB/KB Bench Press

Goblet Squat (4 x 10 to 12 *Heel Elevated*)

Metcon (AMRAP – Rounds and Reps)

16 min Partner AMRAP – Alternating Full Rounds

1 Rope Climb*

100ft Sandbag Carry @ Heavy Weight

16 Double DB Alternating Floor Press @ Heavy Weight

*Scale Rope Climbs to 2 Seated KB Rope Pulls (Up + Down = 1 Rep)*