Apparel Pre-Order
//New 51 Hoodies, T-shirts, and Tanks
//Check out the new styles at the box!
//Deadline Nov. 1st
Third Saturday
// Free Ladies Event w/ EMB Fit at CF 51
// Sat. Oct. 19 from 3:30- 4:30
// 20 min Workout/ Devotional
// Free Protein Shakes
Squatober
// Oct 1 through Oct 31
// Join us for the world’s largest knee bending party!
CrossFit Kids- 6 Week Session
// Ages 6-13
// Oct 14- Nov 21
// Mon & Thurs from 7:30- 8:30am
// 1x/ week $75 ($50 sibling)
// 2x week $105 ($70 sibling)
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00am- 11:00am
Strength
Squatober Day 8
Back Squats (12 min)
5 reps @ 67%
5 reps @ 70%
5 reps @ 73%
5 reps @ 75%
5 reps @ 77%
*Rest 2 min between sets
Workout of the Day
18 min AMRAP
60/48 Calorie Bike
40 V-ups (Alternating Leg V-ups)
40ft. Handstand Walk (4 Wall Walks)
30/24 Calorie Bike
30 V-ups
30ft. Handstand Walk (3 Wall Walks)
15/12 Calorie Bike
20 V-ups
20ft. Handstand Walk (2 Wall Walks)
Then, Max Burpees to Target in the remaining time
*Hard cap on wod at 16 mins. Everyone will do at least 2 min of burpees.
“A little progress each day adds up to big results.”
-Unknown
