Announcements

October 2017 Newsletter: New 6:30AM QuickFit Class, Energy Games Registration and Volunteering, Running Club (aka Endurance) is back this month, plus volunteering and social events!
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CrossFit

Cycle 1 – Retest Week – Day 2

Warmup

Thoracic Spine Mobility
Couch Stretch

then

3 Rounds
:30 on/ :30 off
Empty Bar OHS Hold

Strength

3 Attempts at Max Rep Overhead Squat at Bodyweight
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx

Compare to 8/17/2017

WOD

“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx

Compare to 8/18/2017

We had a 10 minute cap during test week. Use the same scaling/weights as test week and beat your old time. Scale appropriately for an under-10 minute time if this is your first time doing this WOD.

Competitor Extra

For Time
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb

Compare to 8/10/2017

QuickFit

AMRAP 3 x 5
Row 250/200m
20 High Plank Knee to Opposite Elbow, Alternating
15 Wall Balls
Plank Hold with remaining time

Rest 1:00