Sunday 121028

REMINDER: This weekend and every weekend, all classes take place at our 28th St. location ONLY!

Black Box WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Beginner WODs (check schedule for times and locations):
A: Back squat 3×5

B: “J.T.“
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Coach Kevin says: “Jonathan P. gets first place in the 77kg class at his first weightlifting meet!” Way to go, Jon!

Here’s what’s on tap for Monday’s classes:

Black Box WODs (check schedule for times and locations):
A: Deadlift 5×5

B: Kettlebell row 5×5

Beginner WODs (check schedule for times and locations):
A: Clean & jerk skill work

B: “Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

CFE WODs (check schedule for times and locations):
10 X 50 meter sprints. However, in between each 50 is the following: 3 Vertical Jumps, 3 Squats, 3 Long Jumps.

YOU HEARD IT HERE FIRST…on Wednesday, October 31st, a.k.a HALLOWEEN, the CFE WODs will be doing something a little festive…(and in costume!)
The LIVING Vs. The DEAD. The ZOMBIES will start 3 minutes after the LIVING. If you are a Zombie, you have to catch at least 1 of the Living, otherwise you owe the Living a 25-Burpee Penalty. **If you are a member of The Living & get caught, you must do 25 burpees. The only CrossFitters who don’t do burpees are the Living who don’t get caught and the Zombies who catch the Living.