Midwest Fall Classic Week
Thurs. Sept. 26 @ 7pm// Judges’ Meeting
Fri. Sept. 27 from 4-6pm// Athlete Check-in
Fri. Sept. 27 @ 6pm// Volunteer Meeting
Sat. Sept. 28
7 am// Volunteers Arrive
7:15am// Athletes Arrive
8:00am// Midwest Begins!
$10 spectator tickets for all day pass
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)
51 Shirt & Tank Top Order
//Sign up at the chalkboard for your color & size!
// $25 each
//Deadline to sign up Fri. Sept. 27
Workout of the Day
10 min Target Time
(14 min cap)
5 Rounds
200m Run
12 Toes-to-Bar
6 Alt. Dumbbell Snatches @70/ 50 (50/35)
Handstand EMOM
E2MOM for 10 min
(Should have at least 45 seconds rest)
Option 1: 5-7 sets of 1 Tempo HSPU
3 seconds down + 3 seconds up
Option 2: 5-7 sets of 1 Tempo Box HSPU
3 seconds down + 3 seconds up
Option 3: 5-7 sets of 1 Tempo Push-up
(or Elevated Push-ups)
3 seconds down + 3 seconds up
At the 10 min mark,
2 min of Max Effort Wall Walks
“Be stronger than your excuses.”
-Unknown
