WOD

CrossFit Teens

• 3-Power Cleans
• 3-Front Squats
• 3-Jerks

Box Brief:

1. Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!

Monte

 
“Goat Day”

20 Minute EMOM:

• Even Minutes: Goat 1
• Odd Minutes: Goat 2

Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick. 

**Fridays workout will include, power cleans, front squats and jerks. 
Box Brief:

1. Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!

Hang in there

B) 5-5-5-5-5—Bench Press

Box Brief:

1. Classes are cancelled this Saturday because we want to push everyone to the SMA event at CrossFit Max Effort West (702). Event starts at 10am. See you there!!

Saturday Halloween Park Workout

• 1 Minute-Box Jumps (30/24)
• 1 Minute-Hang Power Cleans (115/85)
• 2 Minutes-Box Jumps
• 2 Minutes-Hang Power Cleans
• 3 Minutes-Box Jumps
• 3 Minutes-Hang Power Cleans

Isaac at our Halloween WOD last Saturday

20 Minute AMRAP:

• 5-Pull Ups
• 10-Push Ups
• 15-Air Squats

http://youtu.be/2nXkyeQ91f8 

Jason & Paytyn

• 50-Calorie Row
• 40-Burpees
• 30-HSPU
• 20-Dead lifts (275/185)
• 10-Bar Muscle Ups
• 20-Dead lifts
• 30-HSPU
• 40-Burpees
• 50-Calorie Row

Tomorrow we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.

Stephanie, Julie, Tracy, Michelle

• 10-T2B
• 15-Wall Balls (20/14)
• 30-Double Unders

This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.

Emmy

A) 1-1-1-1-1—Front Squat

-then-

5 reps @ 85% of today’s 1RM

B) 12 Minute EMOM:

• Minute 1: 15-Ring Push Ups
• Minute 2: 15-Box Jumps (30/24)
• Minute 3: 30 Second Hollow Hold

This Saturday we will be meeting at the park behind the library for our Halloween wod at 10:30. Come dressed in your costume or be prepared to wear one of ours!!!!! We will BBQ immediately following so bring something to either throw on the grill or a side/dessert to share.