Thursday, October 29th

Olympic Lifting WOD tonight at 5:30 pm

Saturday October 31st WODtacular from 8-10am Come throwdown its the best wod of the year. (No oly class or back to basics this Saturday) COME IN YOUR SCARETASTIC COSTUME!!!!!!!!

Thursday November 5th 6:30 pm Nutrition Challenge Kick off. Please let me know and pay your entry if you are in by November 1st

We get asked all the time if you can bring in a family member or co-worker or friend to a wod. Although we want to be accommodating, introducing someone to crossfit in a regular wod format is not the best or safest way. We love referrals and encourage your to share your success and love for crossfit. To help you do this we are bringing back Saturday Free intro sessions. Starting November 14th at 10:00 am. So Spread the word.

OPEN GYM

-OR-

PRE: 4-5 rounds, for WEIGHT, of:
20 Weighted Lunge Steps
10 Single-Arm Rows/Arm
45 second Plank Hold

INTERMEDIATE: 4-5 rounds, for WEIGHT, of:
20 Weighted Lunge Steps
Max Dips

WOD: EMOM, for 10 minutes, complete:
5 Dumbbell Ground-To-Overhead (AHAP)
10 Push-Ups

INTERMEDIATE: EMOM, for 10 minutes, complete:
5 Power Cleans (AHAP)
10 Ring Push-Ups