CROSSFIT

Strength

Deadlift 5-5-4-4-3-3-2-2-1-1 (Ascending)

Lift

Clean & Jerk 2-2-1-1-1-1 (Ascending)

CROSSFIT

MetCon

For Time:

7 Rounds of:

7 KB Swings (1.5/2 Pood)

7 HSPU

7 Burpee Deadlifts (35/50#)

7 T2B

Immediately Followed By:

50 Calories AB

Gymnastics

For Time:

150′ HSW OR 300′ Bear Crawl

Accessory

25′ Partner Shuttle Sprints

*Non-Working Partner Holds Plank*

CROSSFIT

Lift

Split Jerk 2-2-2-2-2 (Ascending)

MetCon

For Time:

10 Clean & Jerk (95/135#)

8 Clean & Jerk (105/155#)

6 Clean & Jerk (125/185#)

4 Clean & Jerk (145/205#)

2 Clean & Jerk (155/225#)

1500m Row

October 5th – 431 Fitness Testing – 1030am-12pm ($32.50/Athlete – 50% Off)

October 11th – Friday Night Lights (20.1)

October 14th (Thanksgiving) – Friends & Family Thanksgiving Day WOD (12pm) – Coach Jeff

October 18th – Friday Night Lights (20.2)

October 25th – Friday Night Lights (20.3)

October 26th – NOWS V

November 1st – Friday Night Lights (20.4)

November 9th – Open Finale/BBQ (Potluck)

November 11th – Friends & Family Remembrance Day WOD (12pm) – Coach Meg

-> Friday/Saturday class schedule has been reduced until November 16th (After the CFG Open) <-

Please see Zen Planner for more details.

CROSSFIT

Strength

Front Squat 6-6-6-6-6 (Ascending)

MetCon

7 Minute AMRAP of:

40 Wall Balls (W: 14/9 M: 20#/10’)

30 Box Jump Overs (20/24”)

20 Power Snatch (65/95#)

10 Ring Muscle Ups