10-23-2013

October 23rd, 2013

A) 2 RM Shoulder Press: 20 Minutes

B) 6 Minute AMRAP:

• 10-HSPU
• 30-Double Unders

Halloween Party!!!

This Saturday we will be having a Halloween party at Mark and JoLynn’s house. The party will start at 7 and go until whenever. This is a Costume party, so come dressed up!!!! Also, please bring a side dish and anything you want to drink.

Saturday Costume WOD

This Saturday we will be dressing up in Halloween costumes for our WOD. Come dressed up!! The more ridiculous the better.

ATTENTION LEVEL 1 CERTIFIED MEMBERS: We need help with CrossFit kids. Courtney is willing to pay for you to get your CrossFit Kids certification, if you are interested in helping her teach a few days a week (1-3). Email Courtney for more information. [email protected]

We want to clarify a few things regarding the Apollo Games.
We announced WOD 3 first to give people a better idea of which division to register for. Events 1 & 2 have not been announced, yet. Event 2 will be announced this Wednesday.

WOD 3 is as follows:
10 HSPU
20 chest to bar pull-ups
30 box jumps (28/24)
40 KBS (53/36)
50 double unders, then make your way back up, ending with 10 HSPU

Scaled/Masters:
10 push-ups
20 pull-ups OR ring rows
30 box jumps* (24/20)
40 KBS (54/36)
50 double unders/150 singles, then make your way back up, ending with 10 push-ups.
* masters may do step up instead of box jumps.

All divisions have a 15 minute time cap.

To Register:

https://clients.mindbodyonline.com/ASP/home.asp?studioid=41513

There are only 100 total spots open for the competition so register
quickly.