CrossFit – Thu, Oct 17
Coat Drive- Bring new or gently used coats to be donated to Fresno Mission.

Sign-up for 2 cities race under Certus CrossFit  Two Cities Marathon Online Registration (runsignup.com)

Novemberfest is Sat. 11/16. Check your emails for more info. Sign-up your team here:  NovemberFest Team Sign-Ups (google.com)

Performance & Fitness
Skill Work (Checkmark)

15:00- Ring Muscle-up Practice

Work on accumulating 10-15 reps of any drill or 5-10 RMU if you have the skill down already. More advanced athletes can practice doing them strict.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12:00

250m Row or Ski or 500m Bike

:30 Ring Support Hold or Top of Dip Hold

1 max set Strict Pull-ups

Coach’s Notes: :30 hold can be accumulated. Does not need to be UB. For the pull-ups choose an option where you can get at least 5 reps done UB.