211013 - Quote of the Week

I said it on social media and I’ll say it here!

I hope everyone knows that I just want y’all to find your fitness somewhere that works best for you. Zero hard feelings about wherever or whenever that is! I want you to be happy & healthy no matter where you end up! You may even fall in love with another place and another community even more than you ever did with us! I’m proud of you for handling this change and keeping your head up! :)

Change can be hard but if CrossFit has taught us anything, it’s that we can adapt and handle anything put in front of us. Use your mental fortitude here to conquer the tough stuff out there.

QOTD - Best halloween costume you’ve ever had?

WARM UP - Red Band Oly Prep
- Overhead Pull Down
- Chest Pull
- Chest Push
- Pass Thrus
- Tricep Push Down
Then…
2 Rounds
5 Plate Push Up Walk Overs
10 Heel Lifts to Stretch

COACH PREP - Review PVC Snatch/Overhead Squats

WOD -
AMRAP 7:
7 Snatches
7 Dips
Rest 3 minutes
AMRAP 7:
7 Overhead Squats
7 Hand Release Push Ups
Rest 3 minutes
FOR TIME
21 Snatches
21 Dips
21 Overhead Squats
21 Hand Release Push Ups

(A: Competitor) 95/65

(B: Performance) 75/55

(C: Fitness) 45/35