“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!
Split Jerk
Build to a heavy single
“Workaholic”
5 Rounds:
15 Push press (115/85)
10 Burpee box jump overs (24/20)
Tomorrow’s Forecast:
Wednesday’s workout calls for running, cleans and bar muscle-ups.
Box Brief:
Bring A Friend Day is on Thursday!
“Fab 5”
3, 5 Minute AMRAPs:
Buy-In – 50/35 Calorie row
20 Wall balls (20/14)
20 KBS (53/36)
5-minute rest
Tomorrow’s Forecast:
Tuesday’s workout calls for push press and burpee box jump overs.
Box Brief:
Bring A Friend Day is on Thursday!
“20.2”
20 Minute AMRAP:
4 Dumbbell thrusters (50/35)
6 toes-to-bars
24 Double-unders
Box Brief:
The Open starts this Thursday! Below is our expected schedule for the next 5 weeks.
Thursday – Goat Day
Friday – The Open workout will be programmed.
Saturday – Normal classes at 8:30 and 9:30 am. There will be NO Open workouts done at this time.
Sunday – Closed
Monday – Two workouts will be programmed for athletes to choose from. Option A is The Open workout. Option B is another workout with a similar time domain.
“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 workout!
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Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.
