Monday 23.9.4 Labor Day: ROCK N WOD

Date: Labor Day, Monday September 4th 
Time: 12 – 4pm; Warm Up and Intro’s will start at 12. The workout will start at approx. 12:25 with the band providing the music. If you are working out be sure to arrive at 12 or sooner. After the workout the party continues with Live music and food until 4pm. 
Details: A one of a kind event combining live music, a workout, food and camaraderie to celebrate a successful summer and this awesome community. All are welcome. Invite your friends and family. 
The Band: 5 Speed Custom featuring our very own Ingrid Mattson on vocals and she has quite the set of pipes! Classic Rock is their specialty! 
Food: We will provide the main course on the grill. Feel free to bring sides to share and BYOB. 
The Workout: 
“Filthy Fifty” This is a classic CrossFit benchmark workout that is easily scalable for all levels. People who have never done CrossFit all the way up to our fittest athletes will be safely challenged with this one. 
Elite times will come in around 15 mins and beginners may end around 30mins. 

“Filthy Fifty” 
Advanced:
For Time:
50 Box Jumps (24/20 in) 
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 DB Push Presses (50/35 lb)
50 DB Deadlifts (50/35 lb)
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Scaled:
For Time:
50 Box Jumps (20/16 in) 
50 Jumping Pull-Ups
50 Kettlebell Swings (26/18)
50 Walking Lunge Steps
50 Sit Ups 
50 DB Push Presses (35/20 lb)
50 DB Deadlifts (35/20 lb)
50 Wall Ball Shots (14/10 lb)
50 Burpees
50 Single Unders