Tuesday – 161101

161101KimBirthday

Happy Birthday Kim!

Announcements

  • Schedule Update:
      • Wednesday, Nov. 2nd, no 7pm class for our monthly coaches meeting
  • CrossFit Liftoff Online Competition – 11/3 – 11/7
    • Compete in the gym and see how you rank across the CrossFit community, just like the Open!
    • Three events:
      • 1RM Snatch
      • 1RM Clean & Jerk
      • TBA Metcon
    • Competition runs from Thusday, 11/3 @ 6pm – Monday, 11/7 @ 6pm
      • This will be Friday Night Lights this Friday!
    • Register HERE!

SWOD

Every 2 minutes for 18 minutes (3 sets each):
Station 1 – Roll to Candlestick x 3 reps + 6-8 Ring Dips
Station 2 – Hip Extensions x 20-30 reps
Station 3 – Alternating Pistols x 6-8 reps, each leg

WOD

3 rounds for reps/calories of:
90 seconds of Rowing (for calories)
rest 90 seconds
90 seconds of Push Ups
rest 90 seconds
90 seconds of Dumbbell Box Step-overs
rest 90 seconds

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