Monday, October 22, 2018


Monday, October 22, 2018

Come out Wednesday, October 24th at 6:30PM with a friend and your costume for a night of fun and fitness! We will have a fun workout for ghouls and goblins of all levels. No CrossFit Experience needed.
Everyone that comes to WODaween night will be entered into a raffle. 1 male and 1 female will each receive a lululemon Blackcard for a Tee/Tank or Crop top.
Not a member? Cool, reserve your spot here.


It’s time to get up and over the rings. We’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. $10 drop in fee for non members.


Overview of week:
Monday: Push Press Comple
Tuesday: Back Squats
Wednesday: WODaween Workout
Thursday: Strict Pull-ups
Friday: Bench Press
Saturday: Hero WOD
Sunday: Front Rack Lunges


Power Clean Push Press Complex
5 Sets of:
3 Power Cleans + 5 Push Press
*ME: Increase Loading Every Set
*Complex is performed Unbroken (Touch and Go)

10 Hang Power Cleans and Jerks 95/65, Rx+: 115/80
10 Burpees