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