CrossFit – Wed, Oct 4 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Metcon (Weight) 5×1 of the following complex: Begining at 65% of 1 RM, increase loadevery set until you’ve reached
CrossFit – Tue, Oct 3 Metcon (Weight) 5×1 of the following complex: Beginnng at 65% of 1 RM, increase loadevery set until you’ve reached a maximum load for the day. 1 Power Snatch + 1 Hang Snatch + 1 Snatch Rest as needed. Metcon (AMRAP – Reps) 4 Rounds of the following: 4:00 to complete:
CrossFit – Mon, Oct 2 Metcon (Weight) Backsquat6×8 at 65% of 1 RM Rest :60 between sets Metcon (Time) For Time: 20 UB Thrusters 95/6510 Target Burpees15 UB Thrusters10 Target Burpees10 UB Thrusters10 Target Burpees5 UB Thrusters10 Target Burpees10 UB Thrusters10 Target Burpees15 UB Thrusters10 Target Burpees20 UB Thrusters UB=UnbrokenTarget for the Burpees is 6″
CrossFit – Sat, Sep 30 Mog Mile WOD (Time) 4 Rounds For Time 19 Ground to Overhead Dumbbell/Kettlebell @ 53/35 (swing or snatch) 19 Front Squats @ 53/35 19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38) 400 m run with KB/DB Rules for Mog Mile WOD*Your weight (dumbbell,
CrossFit – Fri, Sep 29 The Harvel WOD (Time) The Harvell WOD (Workout of the Day) can be done by anyone. The Workout is a team workout consisting of 2 people, and where only one person can work at a time. Additionally each exercise must be completed in the order described in its entirety before
