Tuesday 10/31 - happy halloween

Happy Halloween!!! Let’s see those costumes today!

For the entire day each class will be “power hour” style. Meaning every 20:00 we will be switching over to a new movement to establish a 1RM.

“Sweat Rx” class tonight will also be switched over to this structured lifting class.

Friday 11/03 will NOT be a strength day due to the turkey tourney.

At the end of class we will take your max set of each lift to total up together for your score.

As soon as you come in today please start to grab a barbell, rack, weights and begin the suggested warm up. We are going to start with the strict press right away.

Suggested warm up as soon as you arrive and have your bar set : 2 Rounds - 10 banded pull aparts, 5 squat and stands, 5 strict press, 5 good mornings , 5 back squats, 20 Jumping Jacks

00:00-20:00 Strict Press

• Establish a 1RM

20:00-40:00 Back Squat

• Establish a 1RM

40:00-60:00 Deadlift

• Establish a 1RM

Monday 10/30

Tomorrow for Halloween we will be competing the CrossFit total during class! Establish a 1RM Press, Back Squat, and Deadlift. Add all the weights up and you will have your total!

Costumes not mandatory but highly recommended!! Let’s have some fun with this tomorrow !!

Strength- Every 90s x 7 Sets

• 2 Power Cleans

• Tap & Go

• Begin about 60% and build

WOD- 3:00 AMRAP + 1:30 Rest x 4 Sets

• 9 Wallballs (20/14)

• 7 Box Jump Overs (24/20)

• 5 Clean & Jerks (115/85)

Friday 10/27

Strength Day

Part 1 = Back Squats

• Every 2:30

• 6 x 6

• 60-65% of 1 RM

Part 2 = Snatch

• Every 90s x 10 Sets

• Sets 1-5 = 1 Hang Snatch + 1 Snatch

• Sets 6-10= 2 Snatches

• Build based off feel

Thursday 10/26

WOD- 6 RFT

• 200m Run

• 15 KB Swings (53/36)

• 2 Rope Climbs

Post WOD - 5 RDS - double kb holds

• :20 Farmers hold

• :20 Front rack hold

• :20 Overhead hold

• 1:00 rest

Wednesday 10/25

Next week we will be releasing the first three workouts for Turkey Tourney! Keep an eye out for posts on social media. These will be videos covering the workouts and standards. Please be sure to watch all three videos before heading down for the competition.

Day of :

• Doors at 8:00am

• Mandatory athlete briefing at 8:40am

• First WOD starts at 9:00am sharp

Upon arrival please check your team in to receive your packets and shirts!

Body Armor- 4RNFT

• 10 Bird dogs ea. side

• 10 DB Kneeling press ea. side

• 15 Hollow Tucks

• 10 Alt DB Box step ups

WOD- 3RFT

• 7 Power Snatch (155/105)

• 14 HSPU

• 21 Box Jump Overs (24/20)