CrossFit – Mon, Oct 27
Novemberfest: Nov. 3-8. All week is FREE for your friends and family. We have fun things planned all week so show up and bring your buddies!
Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below
Certus Grand Prix Sign-up
Skill Work (Checkmark)
Ring Muscle-up Skill Work
Performance Option (Time)
3 Rounds for Time:
400m Run
16 Overhead Squats (115/75)
8 Ring Muscle-ups
*14:00 Cap
Fitness Option (Time)
3 Rounds for Time:
400m Run
16 Front Squats (115/75)
16 Pull-ups
*14:00 Cap
Coach’s Notes: Reps can be scaled down on RMU if we aren’t able to handle this much volume yet. Scale for RMU today will be 16 Chest to Bar Pull-ups.