CrossFit – Wed, Oct 29
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
Performance & Fitness
Back Squat (3,3,2,2,2)
Metcon (AMRAP – Rounds and Reps)
AMRAPx10:00
15 Box Jump Overs (24/20)
15 Hand Release Push-ups
60′ Walking Lunges
Coach’s Notes: Walking Lunges are done in 15′ Sections. each 15′ completed is 1 rep.
Coach’s Notes: Complete a set every 2:30. Start around 78% of 1RM and build to 85-88% of 1RM or start around 6/10 RPE and build to 8-9/10.