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 3

Warmup

2 Steady Rounds
10 Push Ups
5 Strict Pull Ups
Run 200m

Strength

Find a 1RM Strict Press

Compare to 8/7/2017

WOD

AMRAP 15 Minutes
25′ Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx

Compare to 8/15/2017

Competitor Extra

100 Bar Facing Burpees

Compare to 8/11/2017

QuickFit

4 rounds
400m Ski
30 Squats
2 Sled Push (there and back on driveway)