Workout of the Day

WOD: #recharge EMOM 30 For Reps at a steady pace (Work for approx :40 sec) Min 1 – DB Strict Press, Handstand Pushups or Pushups Min 2 – Calorie Ski (Or Machine) Min 3 – KB Swings *Choose Russian or American Min 4 – Calorie

#snatchers 3 Rounds 30 Double Unders *45 Singles *5/4 Cal Ski 3 Wall Climbs or 30′ HS Walk *Scale to 30 Plank Taps 3 Squat Snatch (135/95) [115/75] *Rx+155/105 *Scale to Power Snatch Rest 1:00 60 Double Unders *90 Singles *10/7 Cal Ski 6 Wall

WOD: #sugar rush For Time (14 min Cap) 50 Toes to Bar *Scale to Hanging Knee Raise 100 Wallballs 20/14 Every break/drop = 200m Run STRENGTH: #front squat Every 3:00 for 12:00 Complete 1 Set Max Reps at 50% Max Reps at 60% Max Reps

We will be OPEN for our regular morning hours (6am-10:30am Open Gym, 8am and 9am CrossFit Classes) on Monday October 31st. We will be CLOSED for our 4pm-6pm Open Gym and 4pm Crossfit Class in the evening. Have a safe and fun Halloween! WOD: #DT

WOD: #over my head 3x AMRAP 5 / 2:00 Rest 12-9-6 (Competitor 15-12-9) Overhead Squat 115/75 *Scale 95/65 Rx+135/95lbs *Can modify to Front Squats if need CTB Pull Ups *Scale to pullups, Ring Rows or Barbell Row Max Calorie Ski (or Machine) in remaining time

WOD: #recharge AMRAP 24 400m Run (500/400m Row/Ski, 800m Bike Erg or 30/21 Assault Bike Cal 18 Burpee to Target (6inch) 2:00 Rest CASHOUT: 2-3 Rounds 10 DeadBugs 20 Flutter Kicks (R/L=1) :40 Plank

WOD: #met con fun With a 24:00 Running Clock: 0:00-6:00 2 Rounds 250m Row, Ski; 200m Run, 15/12 Cal Bike 8 Wall Walks 6:00-12:00 2 Rounds 250m Row, Ski; 200m Run, 15/12 Cal Bike 16 Deadlift 225/155 *Scale 185/135 Rx+275/185 12:00-18:00 2 Rounds 250m Row,

WOD: 2 Rounds (15 Min Cap) 40 Wallballs 20/14 200m Run 30 Front Squats 95/65 200m Run Competitor/Open Gym Option: 2 Rounds (14 min Cap) 40 Wallballs 30/20 5 Sandbag to Shoulder 150/100 30 Back Squats 135/95 (115/75) [95/65] 5 Sandbag to Shoulder STRENGTH: #back

WOD: #monday grind 3 Rounds 4-3-2-1 Burpee Box Jump Over 24/20″ Hang Squat Snatch (135/95) [115/75] Rx+155/105lbs *Scale to Hang Power Snatch OR DB Snatch 70/53lbs 2:00 Rest 14 Min Total Cap STRENGTH: #Power Snatch 3 Rounds 2:00 on 2:00 off Max Reps @ 60%,

WOD: #thirty something 6 Rounds :30 on :30 off DB Front Squats 50/35s *Scale to Single DB Goblet Squats Pull Ups *Scale to Ring Row Echo/AAB Calories Burpees to Target 6″ *It’s :30 of work on each movement, each round – but it’s not max