Monday – 161031

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Congratulations to Coach Erin for winning our Halloween Costume Contest!!!

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 3 minutes for 15 minutes (5 sets):
Back Squat x 3-5 reps
rest 20 seconds
Handstand Push Ups x Max unbroken reps

WOD

“Zombie Apocalypse”
If you are alive you will start the workout in the first group. If you are a zombie you will start the WOD exactly 3 minutes after the living and try to catch them!

For time:
800m Run
10 Burpees
31 Box Jumps (24″/20″)
10 Burpees
31 Sit Ups
10 Burpees
31 Pull Ups
400m Run

Note: If you are a zombie you must catch at least one person, or you will have to perform a 25 Burpee penalty after the workout. If you are alive and get causght by a zombie you also must perform a 25 Burpee penalty after the workout. The only people who don’t perform the 25 Burpee penalty are the living who don’t get caught and the zombies who catch someone.

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