CrossFit – Mon, Oct 13
October 22nd – THINK PINK fundraising event!  Wear Pink, come workout and show some support for Shelli as she courageously battles breast cancer.   We all now how powerful this community's support is, thank you for making it happen!October first kicks off our 17th Anniversary BINGO!  Grab your sheet.
A lot of ways to win gift cards, prizes & more this month.
Member Appreciation week starts October 20th and our Anniversary BBQ is Saturday 10/25 Reminder:  Open Gym is available  Monday through Friday from 10:30 AM to 12:00 PM

Whiteboard

Monday Fix

Warm-up

2 in row/bike/ski

2x w/band 10 each

pass thru

pull aparts

OHS

Face Pulls

1 min jump rope

2x w/empty bar

5 Good mornings

5 snatch grip push press

5 OHS

10 second hold bottom of squat of 5th squat

Overhead Squat (5×5)

75-80%

Metcon (Time)

3 Rounds

30/25 cal row/bike/ski

15 KB Swings 53/35

20 Double Unders

16 Min Cap

Beginner Class (Time)

1 Round of each part of warm up

Overhead Squat Form and Technique

utilize PVC drill against rig and work on flat feet, armpits forward and full depth.

If you don’t have a weight recorded for OHS – today’s the day! Work on sets of 3-4 at a time, only increasing weight if you can maintain good form.

Record the heaviest set you did (ex. if you did a set of 3 at 25#, you’d enter 1×3 25#).

Metcon – 20 jumps with 4-5 DU attempts each round.

Use a KB weight that works for you to go unbroken!

Cooldown

3 Pos Scorpion

couch

calf