Photo by Ashley Campbell
New Class Times
// Starting Nov. 4th
// NEW afternoon class times 4:30pm and 5:30pm
// Sat. Open Gym will be from 9:00am- 10:00am
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 11
Back Squats
Perform as many sets of 2 reps as possible in a 10 min window
Record how many sets you get here.
We just did this this on Monday with different reps and %.
80% is the load weight this time & only doing sets of 2 reps.
Build up sets are also prescribed in the warm up.
Can you match or possibly increase the number of sets that you did on Monday?
You have to look for every advantage that you can to make yourself the most efficient.
Learning how to unrack the bar, get your stance set up, and begin your squats with no wasted time
can help overall efficiency. Being efficient on the return to rack can make small differences.
Workout of the Day
18 min AMRAP
Teams of 4
Waterfall Style
3 Rope Climbs
6 Cleans @ 185/ 125 (155/ 105)
9 DB Bench Press @ 50/35 (40/25)
Rest
*Workout Flow: 1 athlete will start at each station and then rotate when your partner
has completed the next station in the rotation.
“The best view comes after the hardest climb.”
-Unknown