With change in season comes change in schedule!!!

Be sure to check out 431 Programs, and Schedule for all of the new and exciting updates!

#changeisgood

CROSSFIT

Mobility

Quads/Glutes/Hips

Strength

Back Squat 5×5 @ 70%

MetCon

10 Rounds For Time of:

10 Deadlifts (75/115#)

10 Pushups

CASHOUT: Partner Shuttle Sprint Pyramid

***New Schedule Starts Today***

Please check out 431 Programs/Schedule or Zen Planner for full details!!!

Plyometrics – 10am

Technique & Movement – 11am – Kipping/Pullups

Olympic Lifting – 12-130pm – Snatch/Clean & Jerk

The Herd/Team 431 – 130-330pm – Starts next week!!

CROSSFIT

Strength

Back Squat 1×10 @ 75%

EMOTM 12 Minute of:

Even: 7 Ring Dips

Odd: 5 Deficit HSPU

MetCon

17 Minute AMRAP of:

19 Air Squats

15 Box Overs (20/24″)

12 S2OH (75/115#)

9 T2B

CROSSFIT

Lift

Snatch High Pulls 5×2 (Ascending)

Muscle Snatch 3×6

EMOTM 10 Minutes of:

-1 Hang Snatch @ 80%

Strength

Block Bench Press 10-8-6-4-2

Switch Grip OTB Hold + Negative 8×1

Ring Rows 3×8

Mobility

Group Stretch