Don’t forget Parents, KidFit starts next week! Woohoo!!

And don’t forget members, Saturday team WOD is at 10 and Sunday Open Gym is from 10-12pm!

WOD:

50-40-30-20-10

KB Swing

Lunge

Double-Under

Kenia and her perfect little bump doing DUs

Parents don’t forget, KidFit starts back up next Tuesday (10/24) and runs for 4 weeks.

WOD:

Cindy on the Run

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

200m Run

Parents don’t forget, KidFit starts back up next Tuesday (10/24) and runs for 4 weeks.

WOD:

WOD:

EMOM x 20

XX L hang flutter kicks from bar(video)

XX Calorie Assault Bike

XX Burpees

XX Box Jumps

*choose a challenging rep scheme and stick with it*

WOD:

4 min AMRAP

3 Rounds

12 Deadlifts (95/65)

9 Hang Power Cleans

6 Jerks

Max Calories on Rower in remaining time

-rest 4 mins-

4 min AMRAP

2 Rounds

12 Deadlifts (135/85)

9 Hang Power Cleans

6 Jerks

Max Calories on Rower in remaining time

-rest 4 mins-

4 min AMRAP

1 Round

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Jerks

Max Calories on Rower in remaining time

We will be starting a trial Sunday Open gym time between 10:00am-12:00pm starting this Sunday 10/15. If enough people come we will keep it up! Don’t forget Saturday Team WODs are at 10:00am.

Laura Beckman won the Nutrition Challenge, she lost 7lbs and earned 76 points. Awesome job, Laura! So proud of your hard work – and proud of everyone who participated! You guys rocked it!

WOD:

A. 15 mins of Skill Work

B. CrossFit Open Workout 13.4

7 min Ladder

3 Clean & Jerks (135/95)

3 Toes2Bar

6 C&J’s

6 Toes2Bar

9/9, 12/12, 15/15…

keep adding 3 reps to each movement

We will be starting a trial Sunday Open gym time between 10:00am-12:00pm starting this Sunday 10/15. If enough people come we will keep it up! Don’t forget Saturday Team WODs are at 10:00am.

Please be sure to text Coach Sara your Nutrition Challenge points!

WOD:

Teams of 2

20 min AMRAP

12/8 Calorie Row

12 KB Swings

100m Run (sub 12/8 cal bike)

*partners complete full rounds at a time*