Workout of the Day 10/28/24 “Team WOD”


Photo by Ashley Campbell

Halloween Costume Contest
// Thurs. Oct. 31
//
Each class winner wins a free drink!
// Overall winner receives a free jump rope or free T-shirt/ tank!

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- 10 min
Squatober Day 13
Back Squats
5 sets of 2 reps @ 70%

Workout of the Day
For Time- 20 min cap
Teams of 2
60/48 Calorie Bike
10 Rope Climbs (30 Strict Pull-ups/ Banded Strict Pull-ups)
100 Abmat Sit-ups
50 Power Snatch @ 135/ 95 (115/ 75)
100 Abmat Sit-ups
10 Rope Climbs
60/48 Calorie Bike

*Bike should be done at 75-80% effort.
*Athletes should go for set amount of time instead
of set amount of cals to keep workload even.
*3 Strict Pull-ups= 1 Rope Climb
*Snatch weight should be something you can cycle for sets of 5 with
minimal rest.

“Nobody who ever gave his best regretted it.”
-George Halas