Congratulations to Coach Erin for winning our Halloween Costume Contest!!!
- 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!
Every 3 minutes for 15 minutes (5 sets):
Back Squat x 3-5 reps
rest 20 seconds
Handstand Push Ups x Max unbroken reps
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!
31 Box Jumps (24″/20″)
31 Sit Ups
31 Pull Ups
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.