WOD

Scheduling Announcements:

October 31st: No 7PM or 8PM classes

December 2nd and 3rd: Gym Closed

OPEN GYM 10AM to Noon

Suggested WOD

Crossfit Team Series

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Tiebreak: None

Click here for details.

Scheduling Announcements:

October 31st: No 7PM or 8PM classes

December 2nd and 3rd: Gym Closed

8AM Bootcamp

830AM Cycle

9AM WOD

TEAM WOD

Crossfit Team Series

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Tiebreak: None

Click here for details.

Scheduling Announcements:

October 31st: No 7PM or 8PM classes

December 2nd and 3rd: Gym Closed

WOD

Crossfit Team Series

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Men use 45-lb. barbell
Time cap: None
Tiebreak: None

For details click here.

Scheduling Announcements:

October 31st: No 7PM or 8PM classes

December 2nd and 3rd: Gym Closed

WOD

Crossfit Team Series

21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Time cap: 30 minutes
Tiebreak: None

For details click here.

WOD