CrossFit – Fri, Oct 6 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! Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb) In honor
CrossFit – Thu, Oct 5 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! Back Squat (Weight) 6×6 at 70% of 1 RM Rest :60 between sets Metcon (AMRAP – Reps) 7 Rounds:
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″
