Thursday 11/05

WOD - 10 RFT

• 200m Run

• 2 Wallwalks

• 20 DU

• 8 DB Goblet Reverse Lunge (50/35)

Wednesday 11/04

Turkey tourney sign up sheets are posted in the lobby! Please let us know if you need help finding a partner.

Strength - Every 90s x 6 Sets

• 2-2-2-1-1-1 Power Snatch

• Build based off feel

WOD - 5 RFT

• 15 KB Swings (53/36)

• 50-40-30-20-10 Sit Ups

• 2 Rope Climbs

Tuesday 11/03

Strength - Every 2:00

• 5-5-3-3-1-1 Bench Press

• Build to a heavy single

WOD - 4:00 AMRAP + 2:00 Rest x 3 Sets

• 15/12 Cal Row

• 15 Wallballs (20/14)

Monday 11/02

Congrats to all of our athletes who PRed this past Saturday on the CF total!!! We saw a lot of incredible lifts.

Strength - Every 90s x 6 Sets

• 2-2-2-1-1-1 Hang Power Cleans

• Build based off feel

WOD - 6 RFT

• 6 Hang Power Cleans (135/95)

• 9 Lateral Burpees

• 12 Box Jump Overs (24/20)

Friday 10/30

Tomorrow- Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻

WOD -

Alt OTM x 4 RDS

• 15/12 Cal Row

• 50 ft Handstand walk (100ft bear crawl)

-rest 2:00-

Alt OTM x 4 RDS

• :40 Plank

• 12 Ring dips

-rest 2:00-

4 Rounds

• 400m Run

• 1:00 Rest