October 29, 2015

Thursday

ANNOUNCEMENT:  Saturday we will be participating in two events with BAD Gym.  Saturday morning at 10 AM we are helping with Hope Through Grace, an annual event to help raise money for Breast Cancer Research.  We will be doing Grace, 30 clean and jerks for time.  The event is donation based.

Saturday night at 7 PM we will be partnering with BAD Gym to celebrate Halloween CrossFit style.  We will be participating in WOD-o-ween!!!  Dress in your favorite halloween costume and enjoy a fun workout.  

WARM UP:

3 Rounds

200M Row

15 Air Squats

5 Spidermans each side

15 Toe Touches

15 Jumping Jacks

SKILL/STRENGTH:

Back Squat 7 x 5 @75%

METCON:

5 Rounds for time of:
10 Burpee Box Jumps, 24/20″
10 HSPU

EXTRA CREDIT:

4 x 30 Second Plank Holds

or 

4 x 30 Handstand Holds

Comment