October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
November 17th and 18th, Gym Closed
Strength/Skill
3 SETS
1 Power Clean
1 Front Squat
1 Hang Squat Clean
*Light loading to start. Build to workout weight by third set
Workout
3 SETS ON THE 6:00
400m Run
12 Burpee Over Bar
9 Squat Clean (155/105) | (115/75)
*Record time for all three sets.
Set 1 – 0:00-6:00
Set 2 – 6:00-12:00
Set 3 – 12:00-1 8:00
GYM CLOSED Saturday and Sunday
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
OPEN – PERFORMANCE – FITNESS
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
All this week is Friends and Family Week!!!
October 8th through the 12th. Bring in a guest(s), show them what CrossFit is all about.
October 13th and 14th, Gym Closed
October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.
OPEN & PERFORMANCE
Strict Press
Heavy Set of 1
Push Press
Heavy Set of 3
Push Jerk
Heavy Set of 5
AMRAP 8:
10/7 Calorie Row
10 Wallballs (20/14)
FITNESS
Strict Press
Heavy Set of 1
Push Press
Heavy Set of 3
Push Jerk
Heavy Set of 5
AMRAP 8:
10/7 Calorie Row
10 Wallballs (14/10)
