- Join Us today for an all day Halloween bash! Wear your costume while you work out! (no costume, no candy. Thems is the rules)
- Join us this Saturday for a field trip! We are headed to Blackhearts Crossfit to support their Barbells for Boobs fundraiser. Please let me know by Wednesday so I can give BHCF an appropriate number of people attending. The event starts at 10am. Entry to the event is a 20 dollar donation.
- This Saturday's classes will be 8am-9am only(see above). Schedule your weekend appropriately.
With an empty bar..
Sumo Deadlift High-pull
Jerk 12 Minutes to find..
3(1+1) Jerk dip+ Split Jerk then...
Every Minute for 8 Rounds 1+1 @ 90% of Complex
Air Force Plus
30 Thrusters, 95/65 lb
30 Sumo Deadlift High Pulls, 95/65 lb
30 Push Jerks, 95/65 lb
30 Overhead Squats, 95/65 lb
30 Front Squats, 95/65 lb
Every Minute on the minute- 4 Burpees
Finisher (on your own)
50 Abmat sit-ups