Workout of the Day 10/30/24


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)

Sat. Nov. 2nd// Barbell Club// 8:00- 9:00am
Saturday Open Gym// 9:00am- 11:00am

Strength

Squatober Day 14
Back Squats
E2MOM for 6 mins (3 sets)
5 reps @ 55%

Bar Muscle-ups
Week 3:
Every 90 seconds for 7:30
Opt 1: 4-7 Bar Muscle-ups
Opt 2: 6-8 Box Bar Muscle-ups, or
Kipping Chest-to-Bar Pull-ups, or
Kipping Pull-ups or Ring Rows

Workout of the Day 
For Time – 10 min Target
16 min cap
30/ 24 Calorie Bike
30 Pull-ups (Ring Rows)
30/ 24 Calorie Bike
20 Chest-to-Bars (Pull-ups)
30/ 24 Calorie Bike
10 Bar Muscle-ups (Burpee Pull-ups)

“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change”.
-Unknown