Thank you to Michelle Beemer and Sara Reed for hosting the first EMB Fit event
at CrossFit 51 with a fun workout and devotional! What a great group of ladies!
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
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 10 “The Pressure Cooker”
Back Squat
Perform as many sets of 3 reps at 75%
as possible in a 10 min window
*The PRESSURE COOKER is a day for each individual to compete against themselves. Hit the two warm up sets: 3 reps @ 55% and 67%. Then, load 75% on the bar. When you are rested and ready, you are now going to compete. Your goal is to do as many SETS of three reps w/ 75% on the bar as possible in a 10 min window. After you do each set of three, you must rack the bar and take your rest. How long you rest is up to you. It is good to go in with a strategy. For example, if you have a strategy of starting a set at the top of each minute, you are going to get 10-11 sets done in a 10 min window. The 10 min clock starts when you begin your descent of the first rep. If you are in the middle of a set when the timer runs out, you are allowed the count that set. Please make sure your record how many sets you got.
Team WOD
For Time – 20 min cap
Teams of 2
2 Rounds
40 Russian Kettlebell Swings @ 70/ 53 (53/ 35)
80 Double Unders
40 Burpee Box Jump Overs @ 24/ 20 (20)
40 Pull-ups (Ring Rows)
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-Unknown
