Apparel Pre-Order
//New 51 Hoodies, T-shirts, and Tanks
//Check out the new styles at the box!
//Download Google Sheets App to order through the QR code!
//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
(12 mins)
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 2: 8 Muscle Snatch + 4 Snatch Balance
Set 3: 6 Muscle Snatch + 3 Snatch Balance
Set 4: 4 Muscle Snatch + 2 Snatch Balance
Set 5: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets unbroken.
*Rest for 1-2 minutes between sets.
Workout of the Day
(15 min cap)
For Time- 11 min Target
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step-ups w/ 50s/ 35s (40/25) @24″/20″ (20″)
8 Dumbbell Bench Press w/ 50s/ 35s (40/25) after each set
“You must be the change you wish to see in the world.”
-Ghandi
