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.