Thursday's WOD


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**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com