Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be cooked, carved, or devoured!!!

Facebook event group

Find out more about the Farm here:
http://www.markermillerorchards.com/index.php/home/

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Curtis P Complex:
20: 00 Find Heaviest Complex of:
1 Power Clean + 2 Front Rack Lunges (L/R) + 1 Jerk

30-20-10
Alternating Pistols
Hang Power Cleans 95/65, Fx:75/55
Overhead Squats 95/65, Fx:75/55
RX+: 115/80

***Schedule update: Due to the volume of Facebook reservations for the WODaween and BOOze WOD at 6:30 pm tonight and no reservations for the 7:30 pm WOD. The 7:30 pm WOD has been Cancelled and the Cap has been extended to 50 athletes for the 6:30 WOD. Please continue to reserve through Zen Planner and we will see you tonight!***

Come out tonight at 6:30 pm for the  WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.

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Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be cooked, carved, or devoured!!!

Facebook event group

Find out more about the Farm here:
http://www.markermillerorchards.com/index.php/home/

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Superset:
Bench Press
5 x 5 (ME)

Barbell Row
5 x 5

Tabata (rotate stations each 20 sec work interval):
KB Deadlifts 32/24 Fx: 24/16
Sit ups
Push ups
Kettlebell Swings 32/24 Fx: 24/16

Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.

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A: 4:00 AMRAP weighted pull ups
Pull Up Fx: Strict Pull ups

Rest 1:00

B: 4:00 AMRAP Strict Toes to Bar, Fx: Strict Leg raises

Partner WOD
27-21-15-9
Row Cals
Power Snatches 115/80 Fx: 95/65
Box Jumps 32/26 Fx: 24/20

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.

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Push Press:
5 x 5 (A)

Superset with ME L-sit Hold (Hang/parallette/rings)

10 Rounds:
3 Deadlift 315/205, Fx: 225/155
4 Ring Muscle Ups Fx: 8 Ring Dips
5 Burpees over Bar
18:00 Cap (record rounds and reps if you don’t finish)

Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Push Press/ 10 Round for time
Wednesday: Weighted Pull ups/Strict T2B, Partener WOD
Thursday:Bench and Row/ Tabata
Friday: Courtis P Complex
Saturday: Snatch
Sunday: HSPU

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Back Squat
5 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85% and 2 x 2 @90%

AMRAP 12:
15 Games Standards Box Jumps 24/20
12 Goblet Squat 32/24, Fx:24/16
9 Toes to Bar, Fx: Knee Raises
*RX can perform GHD Situps