Monday 10/31

Happy Halloween!

Wear a costume for class and receive a free FitAid or Fuel For Fire! Can’t wait to see your clever costumes!

STRENGTH DAY- “CrossFit Total”

• 1RM Strict Press

• 1RM Back Squat

• 1RM Deadlift

  Add total lbs together for score

Friday 10/28

We can’t wait to see your clever costumes on Monday for Halloween!

Body Armor- 3RNFT

• 10 Bent over DB rows ea. arm

• 12 Hamstring Curls

• 10 Banded walks ea. way

• :20 Side Plank ea. arm

WOD- 5RFT

• 14 Hang DB Snatch (50/35) (7 ea. arm)

• 12 T2B

• 30 ft. Handstand Walk

ThuRsday 10/27

Strength - OTM x 10

• 1 Squat Clean

• Build based off feel

WOD- For Time

1-2-3…….10

• Front Squats (115/85)

• Push Press

• 100m Run

wednesday 10/26

Strength- Every 2:00

• 5-5-3-3-2-2 Bench Press

• Build based off feel

WOD- 2:00 on 1:00 off x 10 RDS

• 15/12 Cal Row

• Max Burpee Box Jumps (24/20)

Tuesday 10/25

Strength- Every 2:00

• 3-3-3-3-3-3 Front Squats

• Build based off feel

WOD- Every 6:00 x 4 Rounds

• 800m Run + Max Reps

  Rd1: Pull ups

  Rd2: Push ups

  Rd3: Sit ups

  RD4: Air Squats