“20.4”
For time:
30 Box jumps (24/20)
15 Clean and jerks (95/65)
30 Box jumps
15 Clean and jerks (135/85)
30 Box jumps
10 Clean and jerks (185/115)
30 Single-leg squats
10 Clean and jerks (225/145)
30 Single-leg squats
5 Clean and jerks (275/175)
30 Single-leg squats
5 Clean and jerks (315/205)
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Hocus Pocus”
For Time:
200 Meter run, 50 Step-ups (24/20)
200 Meter run, 50 Sit-ups
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Pumpkin clusters
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Sit-ups
200 Meter run, 50 Step-ups
Tomorrow’s Forecast:
Friday’s workout calls for the CrossFit Open WOD.
Box Brief:
The last class on Halloween is 3:30pm. All other classes will run on schedule.
“Slim Jim”
For Time:
25 Ring dips
50 Slam balls (35/25)
100 Double unders
50 Slam balls
25 Ring dips
Tomorrow’s Forecast:
Thursday’s workout calls for the Halloween WOD! Bring a pumpkin and/or wear a costume!
Box Brief:
On Halloween night we will close the gym after the 3:30 class. All other classes will run on schedule.
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Guess Work”
5 Minute AMRAP:
Buy In – 400 Meter run
20 Pull-ups
20 OHS (95/65)
5-minute rest
5 Minute AMRAP:
Buy In – 400 Meter run
15 C2B Pull-ups
15 OHS (115/85)
5-minute rest
5 Minute AMRAP:
Buy In – 400 Meter run
5 Bar Muscle-ups
10 OHS (135/95)
Tomorrow’s Forecast:
Wednesday’s workout calls for dips, slam balls and double unders.
Box Brief:
This Thursday is Halloween! We encourage you to bring a costume and a pumpkin to the workout. The 3:30pm class will be our last of the day. All other classes will run on schedule.
“Body Heat”
20 Minute EMOM:
Even Minutes – Max row for calories
Odd Minutes – Max burpees
Tomorrow’s Forecast:
Tuesday’s workout calls for running, pull-ups, and overhead squats.
Box Brief:
On Halloween night we will close the gym after the 3:30 class. All other classes will run on schedule.
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“20.3”
For time:
21 – 15 – 9
Deadlifts (225/155)
Handstand push-ups
-then-
21 Deadlifts (315/205)
50-ft. Handstand walk
15 Deadlifts (315/205)
50-ft. Handstand walk
9 Deadlifts (315/205)
50-ft. Handstand walk
Time cap: 9 min.
Box Brief:
Have a great trick or treat weekend!
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2
Tomorrow’s Forecast:
Friday’s workout calls for the CrossFit Open.
Box Brief:
Today is Bring a Friend Day!
“Clean Sweep”
3 Rounds:
800 Meter Run
20 Power Cleans (135/95) (165/110) (185/125)
8 Bar Muscle-ups
Increase weight each round
Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses.
Box Brief:
Bring A Friend Day is on Thursday!
