Congrats to Dena and Regan on winning 1st place at Festivus! Way to dominate this weekend!
Squatober
// Oct 1 through Oct 31
// Join us for the world’s largest knee bending party!
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- 14 min
Squatober Day 5
Tempo Back Squats
4 sets of 4 reps @ 60%
5 seconds on the way down
2 second pause at bottom
Normal tempo on the way up
Tempo Front Squats
3 sets of 4 reps @ 45%
5 seconds on the way down
2 second pause at bottom
Normal tempo on the way up
*Weight is taken from back squat working max
Workout of the Day
For Time – 12 min Target
(16 min cap)
30 Push-ups
60 Air Squats
15 Bench Press @135/ 95 (115/80)
30 Wallballs @ 20/14 (14/10)
15 Bench Press
60 Air Squats
30 Push-ups
“Your mind is your strongest muscle.”
-Unknown
