To help keep our gym running on all cylinders, Chase is going to be helping us in the double roll of Bad Ass Voltage Vixen who crushes pull ups & 10K rows, and keeps us all organized. Expect to see her Monday through Wednesday nights from 5-8pm.
- Please remember: Everyone must sign in at the front desk, for every class! This will help us keep better track of how often people are coming and provide additional accountability. If you don’t sign in, it is a 20 Burpee Penalty! So…sign in.
- Barbell for Boobs Fundraiser WOD on Friday, October 29 @ 7pm. $20 donation to participate. Halloween party to follow the workout (Amazing ‘Grace’). Everyone’s invited to both, please sign up at the front desk (with Chase!).
- Our final In House Challenge of the year is Saturday, November 13 @ 10am. Everyone is invited…and these are a TON of FUN! $20 to participate, please register at the front desk (yes, with Chase).
Level 1 CrossFit
Skill: KB Swing
WOD: 20 Minute AMRAP
5x Box Jump
7x KB Swing
All Levels CrossFit
A1. Back Squat
A2. Rope Climbs (ADAP, work on ascending and descending foot grips)
B. 20 minute AMRAP
5x Single Arm Thruster Right
5x Single Arm Thruster Left
7x Box Jump
9x Sit Ups
11x KB Swing (with the same # your did for Thruster)