Wednesday – 161102


Happy Birthday Sam!


  • Schedule Update:
      • TONIGHT!!! – 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!


20 minutes to build up to a heavy single Power Clean + Power Jerk


For time:

800m Run or 1000m Row
30 Ground to Overhead (135/95)
800m Run or 1000m Row

Note: Athletes should choose to run or row for the entire workout, not one of each.

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