Announcements

1Force Fall Reset- 10/9/23- 12/9/23. Sign up on the whiteboard in the back of the gym by 9/29/23.

$30 buy in- money will be used for winning team prizes plus food for our celebration at the end.

If you have any questions please ask a coach!

CrossFit 1Force – Crossfit

Strength

3 to 4 Sets of the Following:

A1. AMRAP Strict Pull-Ups -2 Reps

A2. Seated Banded PVC Lat Pull Down 2xA1

A3. Heel Touches (One Foot Elevated on 45/35/25# Plate) x 15 to 20 Reps /side

*A1 = 5, Then A2 = 10*

Pull-ups

Metcon (Checkmark)

15 min EMOM:

Min 1: 30 sec Weighted Plank Hold (45/25)

Min 2: 10 Renegade Rows (50s/35s)

Min 3: 6 Kipping Pull-Ups (Scale Up to Chest to Bar)