WOD

scheduling announcements:

All next 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, 9AM, 10AM, 3PM, 4PM only.

WOD

“PAINSTORM XXIV”

• For Time
• 100 meter Run
• 50 Burpees
• 200 meter Run
• 100 Push-Ups
• 300 meter Run
• 150 Lunges
• 400 meter Run
• 200 Air Squats
• 300 meter Run
• 150 Lunges
• 200 meter Run
• 100 Push-Ups
• 100 meter Run
• 50 Burpees

scheduling announcements:

October 13th and 14th,Gym Closed,

October 31st, 9AM, 10AM, 3PM, 4PM only.

SKILL OF THE MONTH

Pull-ups
Week one progression

5 Sets, 5 Tempo Ring Rows (3-3-0-3)

1 min rest between sets.

• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the midpoint.
• The third number (0) is the concentric, or lifting, component.
• Finally, the fourth number (3) denotes any pause at the top.

For more info on Tempo Training click here.

WOD

scheduling announcements:

October 13th and 14th,Gym Closed,

October 31st, 9AM, 10AM, 3PM, 4PM only.

WOD

scheduling announcements:

October 13th and 14th,Gym Closed,

October 31st, 9AM, 10AM, 3PM, 4PM only.

SKILL OF THE MONTH

Pull-ups
Week one progression

5 Sets, 10 Second hold, Chin over bar
5 Sets, 10 Second hold, Mid way

WOD

FITNESS
200 Meter Run
21 Deadlifts (155/105)
200 Meter Run
18 Dumbbell Strict Press (35’s/20’s)
200 Meter Run
15 Deadlifts (155/105)
200 Meter Run
12 Dumbbell Strict Press (35’s/20’s)
200 Meter Run
9 Deadlifts (155/105)
200 Meter Run
6 Dumbbell Strict Press (35’s/20’s)

scheduling announcements:

October 13th and 14th,Gym Closed,

October 31st, 9AM, 10AM, 3PM, 4PM only.

WOD

OPEN – PERFORMANCE – FITNESS
3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.