Get your Halloween Costumes ready for our Halloween Party this Saturday, October 22nd from 7:30 PM till 11 PM! We will have drinks and snacks available! Feel free to bring any finger food or beverages you would like.
Monday, October 17th
Strength/Skill:
EMOTM for 8 Minutes of:
Power Cleans x 3 + Jerk x 1
Metcon:
12 Minute AMRAP of:
1/1,2/2,3/3…. to infinite and beyond!
Power clean and Jerks (135/95)
Bar Facing Burpees
Tuesday, October 18th
Strength/Skill:
Back Squats 4 x 8 @ 75% max set of strict pull ups, complete 1 round every 3 minutes
Metcon:
3 Rounds for time of 1 Minute for max reps at the following stations:
Box Step Ups
Doubleunders
True Push Ups
GHD Sit Ups
Row/Bike/Ski for Calories
Rest
Wednesday, October 19th
Strength/Skill:
Deadlift 5 Rep Max (15 minutes)
Metcon:
6 Rounds of 90 Seconds of work with 90 seconds of rest in between each round:
200 Meter Row or Ski Erg / .3 Bike
Max Wall Balls in remaining 90 seconds
Thursday, October 20th
Strength/Skill:
3 Rounds of:
Push press x 5
10 pullups
* Complete 1 Round every 3 Minutes
Metcon:
“Nasty Girls”
3 Rounds for time of:
50 Air squats
10 Hang Power Cleans (135/95)
7 Muscle Ups (7 Pull ups and 7 Dips if you don’t have muscle ups)
Friday, October 21st
Strength/Skill:
EMOTM for 8 Minutes of:
Pause Snatch Mid Thigh + Snatch (50%-80%)
Metcon:
17 min to complete the following
“The Cowboy”
Row 1000/bike 1.2 miles(2km)
15L/15R Thrusters single arm (53/35)
30 box jump overs
15L/15R single arm KB PP (53/35)
50 goblet lunges (53/35)
10L/10R OHS single arm KB (53/35)
50m sled push 4/3
max rep snatch 80% in remaining time
Saturday, October 22nd
0800 & 1030- CrossFit Class
2 People Complete the Following:
AMRAP in 7 Minutes of:
7 Pull Ups
7 Box Jumps
7 Thrusters (95/65)
200 Meter Run/250 Meter Row/Ski Erg or .3 Miles on the Bike
1 partner completed the run/row/ski erg/bike while the other partner accumulates AMRAP of the pull ups, box jumps, thrusters and then switch
-Rest 2 Minutes
AMRAP in 7 Minutes of:
7 Burpees
7 Overhead Squats (95/65)
7 Kettlebell Swings (53/35)
200 Meter Run/250 Meter Row/Ski Erg or .3 Miles on the Bike
1 partner completes the run/row/ski erg/bike while the other partner accumulates AMRAP of the burpees, OHS, box jumps and then switch
-Rest 2 Minutes
AMRAP in 7 Minutes of:
7 Wall Balls (20/14)
7 Push Press (95/65)
7 V Ups
1 partner completes the run/row/ski erg/bike while the other partner accumulates AMRAP of the wall balls, push press, V Ups and then switch
– 5 Minutes to complete 1 Rep Max Thruster for each partner
0900 – Barbell Proficiency Class – Snatch Focus
1130 – Free Intro to CrossFit/Open Gym
Sunday, October 23rd
0900- Free-For-All CrossFit Class
1000 – Monster Mash/Open Gym
3 Rounds for time of:
100 Ft, Front Rack Lunge 135/95
10 Clean & Jerks 135/95
5 Ring Muscle-ups
For time:
25 Deadlifts 225/155
25 Calories, Assault Bike
21-15-9 reps for time of:
L-sit Pull-up, strict
L-sit Ring Dips, strict
*Rest 5 minutes between workouts