Remember that we will be doing the CF Total on Saturday at 8am and 9am. Sign ups are on the Saturday board.
There will not be a regular WOD on Saturday.
Those who can’t make it Saturday will be able to Total at the 3pm class on Sunday(we will have a regular WOD that day).
Please bring in your canned food items and mark your total up on the board; would like to give a hefty donation to the Samaritan Center along with a percentage from the WODFest!
Friday Night Lights is next Friday, Oct. 10th at 6:30pm. We will be doing a couple of WOD’s in support of the Special Olympics(a free will donation will be taken). A special guest will be on hand which will make this night extra special! Hope you all can make it!
Plan on staying after for a BOX PARTY! BYOB and a snack 🙂
Strength: 10min EMOM alternating minutes
3-5 strict T2B(no kipping)-if working from floor, slow ascent and descent
6-10 strict pull-up(add wt if necessary; if unable to perform pullup, work negative or partner assisted)
(Advanced-Same)
CrossFit Cards!
25 min AMCAP
Power Snatch
V-ups
KB
Doubleunders
Burpees
Run/Row
Advanced WOD
(In case you didn’t get your thrusters in Thursday)
800m run
20 thrusters 95/65
400m run
10 thrusters 115/85
800m run
*only one bar
TECS WOD
6 rounds
400m run rest 30 sec Sprint 100 rest 1 min
Happy Friday!
Work Hard, Eat Clean, Be Blessed!
