CrossFit – Fri, Oct 30
Novemberfest 11/2-11/7. Show up all week for fun and giveaways!
Sign-up for Grand Prix here: Certus Grand Prix '26
Link for donations: Certus Grand Prix Raffle Items
Metcon (Checkmark)
EMOMx25:00
Interval 1: 12/9 Echo Bike Calories
Interval 2: 10-15 Hang Power Cleans (115/75)
Interval 3: 12-15 V-ups or (ADV:GHD Sit-ups)
Interval 4: 6-8 Strict Ring Dips (ADV:2-8 Ring MU)
Interval 5: REST
Coach’s Notes: Bike has a HARD 45 second cap. If you cannot complete the calories in time then bike at a strong effort for 45 seconds. Choose a version and rep scheme for the three other movements that is repeatable and sustainable each minute.