CrossFit – Wed, Oct 14
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.
Gymnastics Work (Checkmark)
Every 1:30 x 5 Sets
Level 1: 20-30 Second Pike Hold
Level 2: 20-30 Second Handstand Hold
Level 3: 20-30 Second Free Handstand Hold or 25-50′ HSW
Metcon (Time)
For Time:
2 Rounds:
80 Double-unders
20 DB Goblet Reverse Lunges (50/35)
15 Lateral DB Burpees
Into:
2 Rounds:
80 Double-unders
20 DB Single Arm Thrusters (50/35)
15 Lateral DB Burpees
*16:00 Cap
Coach’s Notes: Lots of options to practice getting inverted. Our goal is to accumulate quality reps so choose a version of the movement you can do that with.