102210 – Friday

102210 – Friday

  • Barbell for Boobs: Friday October 29 @ 7pm. This Fundraiser is for breast cancer month and all the proceeds go to free mammogram screenings for low income women in SoCal. It’s a $20 donation to do the WOD which is ‘Grace’. Be there! Please register at the front desk.
  • Halloween Party after! Friday October 29 after Barbell for Boobs funraiser. Everyone is welcome even if you can’t make it to the Fundraiser. The party is free for all BYOB! Please dress in costume!
  • Our next In House Throw Down is going to be part of OPT’s international ‘Big Dawg’ online competition. This will be our final one for 2010 on Saturday November 13. There will be 2 workouts and just like FGB5 we’ll have an A B and C class division so everyone can participate. Cost is $20 part of which goes to OPT’s Big Dawg Fund to help top CF athletes around the world travel to competitions. Please register at the front desk.
  • Make sure and sign in for every class! 20 burpee penalty… 😉

Nothing like a little support to help you through the end of another rough one!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Overhead Squat

15 minute AMRAP

15x OHS

10x Sit Ups

5x Parallete Jumps (each way)

All Levels CrossFit

A. Snatch Balance 5-5-3-3-3 (12 minutes max for B)

B1. Overhead Squat: 7-7-5-5-5(12 minutes total for C)

B2. GHD Raises x 5

C. Tabata Sit Ups High Score (4 minutes total)

Score is # from A + B1 + C.