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Saturday 09/15

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Metcon: Today’s workout has 4 stations where your team will rotate through in order giving someone 60s rest at station 4. Work for max reps at each station, but be smart with your pacing and keep your effort around 80%. Score = total reps for the entire team of 3.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) *Set-up medballs first then, Abmat Pizza Game. *For every drop complete 8 Wallballs + 8 Abmat Sit-ups Then, Review scaling + technique for Rope ClimbsMetconMetcon (5 Rounds for reps)METCON (20:00

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Friday 09/14

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Metcon: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% effort.Warm-upWarm-up (No Measure) WARM UP/MOBILITY (3:00 - 15:00) "Powerwalk Races" Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return, they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment

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Thursday 09/13

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel "fast," but the execution needs to be your main focus today. – Metcon: Don’t let this workout fool you; this is a brutal workout with 84 heavy kettlebell swings. You can rest as much as you need to between sets, but all sets need to be done UB.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) 5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then

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Wednesday 09/12

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – GPP: Today’s workout is intended to done at 100% effort, but rest as needed between sets. Because of the combination of the movements and because you’ll receive enough rest between sets you should be able to work consistently for the entire 30 minutes. It’s your choice how you want to perform today’s work.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 20:00) PVC Game: 1st Drop: 10 Walking Lunges 2nd Drop: 20 Jumping Jacks 3rd Drop: 30 Single Unders 4th Drop: 400 Meter Run + Set-up + Review –

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Tuesday 09/11

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Prep: We only have a limited amount of time to warm-up for the metcon so between sets make sure your equipment and scaling is good to go. – Metcon: Today’s workout has a 45 minute time cap. The barbell loaded is intended to be heavy and should be broken up. Remember the lives lost on 9/11 when this one gets tough.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) Grab Barbells, Boxes, Set-up pull-up scaling, ect. *Perform 5 Reps of each movement and making sure your scaling is

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