Friday Fright Night - Halloween Party
5:30pm Costume Contest, WOD, and catering by Salsaritas
Bring the Kids! We will have a parade to show off their costumes, games in the daycare, and snacks!
On-Ramp Starts - November 2nd
CrossFit for Community Competition- register here - November 14th. We are still looking for raffle items and athlete prizes. Contact us for more info.
Skill:
Thruster Progression w/ PVC/Barbell + Complex Review
Strength:
e90s x7 - Thruster
Rd 1-2: 5 UB Thrusters
Rd 3-4: 4 UB Thrusters
Rd 5-7: 3 UB Thrusters
Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 3-rep Thruster weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good positioning.
WOD:
3RFT:
400m Run
9 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row
12 Thrusters @30-40% / 1-2 UB Rds (115/75)
**Repeat from October 14, 2019**