“The  harder you work, the harder it is to surrender”

Vince Lombardi

Skill

static handstand holds

WOD

3 rounds for time:

21 push press

21 kettlebell swing

400 m run

To anyone who is interested in being part of the CFLS family, please note:

Monday, September 6th will start our first On Ramp Class.  We will offer this class at the beginning of each month.  It is required for all new members of Crossfit Lee’s Summit to take these classes before joining in a group WOD.  They will run Monday, Wednesday and Friday at 7:30 PM for two weeks.  Email Chandra to reserve your spot in this program at chandra@crossfitls.com

Ladies at Cafe CrossFit Lee’s Summit we will be serving BEEFCAKE!!

TEAM WOD

With teams of 3 complete the following:

400 m run

120 wall balls

400 m run

150 push ups

400 m run

180 sit ups

400 m run

240 squats

Teams MUST run together.  Only one team member can perform the reps at a time.  Members can break up the reps among the team as they choose.  ENJOY!!!

A very focused and determined Kalie during the “bugaboo” workout.

Strength

5 x 5

Back Squat

(warm up 1×5 @ 40%, 1×5 @ 50%, 1×3 @ 60%)

WOD

For Time:

100 jump rope

50 knees to elbows

100 jump rope

40 knees to elbows

100 jump rope

30 knees to elbows

100 jump rope

20 knees to elbows

100 jump rope

10 knees to elbows

Whole Foods in Jalalabad, Afghanistan.  Yes, that is a poop ditch infront of the stand.

Skill

athlete’s choice

WOD

4 Rounds for time:

12 Burpee Pull Ups

9 Push Ups

6 Deadlifts (75%1RM)

We are what we repeatedly do. Excellence, therefore,
is not an act but a habit.
Aristotle

Skill

L-sits Rings

WOD

“Fran”

(just kidding)

21-15-9

Push Press

Kettlebell Swing

200 m Run

REST DAY

“To one who has faith, no explanation is necessary.  To one without faith, no explanation is possible.”

St. Thomas Aquinas

Blood is replaceable, sweat is expected, tears are optional…

9:00 am and 1:00 pm classes are canceled

10:00 am FREE CLASS

11:00 am Coaches Class

12:00 “Bugaboo” WOD – Bring a friend!!!

Post WOD is a Hoover Ball extravaganza!!!!

My good friend Dave (owner of CrossFit Camden) crushing some L-sits on the rings in Iraq!

Skill

Agility Ladder drills

WOD

2 Rounds for time:

5 Push Ups

Sprint 100m

10 Push Ups

Sprint 80m

15 Push Ups

Sprint 60m

20 Push Ups

Sprint 40m

Rest for 45 seconds

Choose Your Weapon!!

Skill

Muscle Ups

WOD

AMRAP in 7:00

7 Goblet Squats

5 Ring Dips

3 Deadlifts (85% 1RM)