CrossFit – Mon, Oct 12
Novemberfest is November 2–7—a full week of Member Appreciation with fun, giveaways, gifts, and surprises, ending with the Certus Grand Prix ’26 on Saturday, 11/7! Grab a partner and sign up at the link below, and help us build an awesome raffle by donating prizes, gift cards, products, or services.
Skill Work (Checkmark)
Every 1:30 x 4 Sets
2 Snatch Pull + 2 Squat snatch from hip (High hang)
Metcon (Time)
For Time:
30 Pull-Ups
30 Box Jump Overs 24/20 inches
10 Squat Snatches @ 95/65 lbs
24 Pull-Ups
24 Box Jump Overs
8 Squat Snatches @ 135/95 lbs
18 Pull-Ups
18 Box Jump Overs
6 Squat Snatches @ 155/105 lbs
12 Pull-Ups
12 Box Jump Overs
4 Squat Snatches @ 185/125 lbs
6 Pull-Ups
6 Box Jump Overs
2 Squat Snatches @ 205/135 lbs
*22:00 Cap
Coach’s Notes: If scaling, last weight should be around 85% of 1RM or a 9/10 RPE.
Coach’s Notes: This should be done with 50-60% of 1RM. Focus is hip contact on the pulls and using arms to pull under the bar on the snatch from hip.