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
(18 min)
Squatober Day 12
Back Squats
5 Reps @ 60%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
1 Rep @ 95%
*Rest 2 min Between each set
Bar Muscle-ups
Week 2:
4 min EMOM
Muscle-up Progression
Opt. 1: 3-5 Bar Muscle-ups
Opt 2: 5-7 Box Bar Muscle-ups, Kipping
Chest-to-Bar Pull-ups, Kipping Pull-ups
or Ring Rows
*Choose a number that you can do
consistently unbroken each round.
Workout of the Day
10 min cap
For Time- 8 min Target
21-15-9
Calorie Bike
Power Snatch @ 95/ 65 ( 75/45)
*15-12-7 Women’s Calories
“Be fearless in the pursuit of what sets your soul on fire.”
-Unknown