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!
The Halloween Massacre
In 35 min; for time or as far as you can go.
-50x Pull Ups
F: Jumping Pull up
P: Chin over Bar
-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
-Squats [kb front squat as needed]
-Row for cal
rest 1 min;