Wednesday

September Endurance Challenge
This months challenge is to run 3-4 times per week not including your StoneWay CrossFit WOD.  Each week there will be 2-3 intervals (high intensity sprints with rests) and 1 time trial (max effort) programmed.  The goal of this challenge is to have you train one of your weak links or practice to get better at a specific discipline. 
Endurance
Rest Day

Strength
Deadlift
5-20-5-20-5
*do not let go of the bar on your 20 rep sets

Metcon
3 rounds of:
Run 400m
KB Swing
*however long it take you to complete the 400m run that is the length of time you will swing the Kettlebell/Dumbbell
*3 minutes is the longest time allowed
Sex? Yes Please!
by Karina (from NorCal CrossFit/NorCal Strength and Conditioning)
I thought I’d start September off with a bang and with an eye popping article.  Just reading the title you have to be entrigued at least a tiny bit.  Read a great article from NorCal Strength and Conditioning.  If you didn’t know that sex is good for our overall health after you read this you will be fully aware.
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