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
“The PR Party”
Squatober Day 15
1 Rep Max Test
5 reps @ 55%
3 Reps @ 65%
2 Reps @ 75%
1 Rep @ 85%, 93%, 101%
*Rest 2 to 2 1/2 mins
1 Rep @ 103%, 105%, 108%…
Rest 2 1/2 to 3 mins
Optional Workout
For Time – 15 min cap
2 Sets:
3 Rounds
12 Double DB Shoulder to Overhead @50s/ 35s (40s/25s)
200 ft. Double DB Farmers Carry @ @50s/ 35s (40s/ 25s)
36 Double Unders
-Rest 3:00 between sets-
*Target Time for each set is 4:30
*Time cap for each set is 6 mins
*Stimulus is moderate intensity. Athletes should aim to score similar
times on both sets or get slightly faster on set 2.
“If you don’t push your limits, you will never go beyond them.”
-Unknown
