Happy Early Birthday to Coach Mike! We’re so thankful for your dedication and care
you give to your 6:30am class and kids class! We wish you a very happy birthday!
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 min)
Squatober Day 9
Back Squats
7 reps @ 60%
7 reps @ 65%
7 reps @ 70%
7 reps @ 72%
*Rest 2 min between sets
Bar Muscle-ups
Week 1:
2 min AMRAP for Max Reps:
Option 1: Bar Muscle-ups
Option 2: Kipping Chest-to-Bar Pull-ups
or Kipping Pull-ups
Option 3: Ring Rows
Workout of the Day
(12 min cap)
For Time – 8 min Target
“Karen”
150 Wallballs @ 20#/ 14# (14#/10#)
*Two rep scheme ideas:
15 + every minute on the minute OR
18-17-16-15-14-13-12-11-10-9-8-7
“Don’t wish for it, work for it.”
-Unknown
