Friday & The Weekend; Oct 31-Nov 2

Friday & The Weekend; Oct 31-Nov 2

This weekend…it’s going OFF at the box!

-Saturday; 9am CrossFit + Lifting 10am Team [partner] WOD 11am Barbell Strength [3 more weeks for their cycle] and 1pm TEAM High Voltage!

-Sunday; 9am Vixens [Ladies Only!] 10am Energizer [Long WOD]

 

-And…more awesome classes – starting NEXT Friday we’ll be adding another super popular MAP [Max Aerobic Power Class] – Friday Night at 5:30pm!

 

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Friday’s Training;

F/P/S; 

The Halloween Massacre

In 35 min; for time or as far as you can go.

800m run

-50x Pull Ups

F: Jumping Pull up
P: Chin over Bar
S: CtB

-50x KB Squat

F: Single Kettlebell Goblet
P: Double KB Front Squat [front rack]
S: Single ARm Overhead Squat [alternate arms as needed]

-35x Box Jumps +Step Down
35x DB Thruster

20x Energizers [burpee into toes to bar into pull up]

20x HSPU or Hand release push ups
400m plate run [holding a bumper plate]

 

MAP; 7:30am – and starting NEXT FRIDAY…it’s coming to Friday Nights…

at 5:30pm! Starting Friday Nov 7

4 rounds; 1 min per station max reps

-Hand Push Ups

-Sit Ups

-KB Swings

-Squats [kb front squat as needed]

-Slam ball

-Row for cal

rest 1 min;