Doc. Chris D, getting stronger every day. That lighter back up dumbell is just sitting there, unused,.....
Another month down! October is going to be an exciting one - we're kicking off the Spring Challenge this weekend, and a bunch of newbie CrossFitters will be joining us, they'll start by participating in the October Basics classes, while they learn all about real food nutrition as well.
We welcome the September Basics graduates into regular classes this week also, please say hello to strangers!
And it's time for our 4th Quarter Fitness Level Testing, we'll be tackling that at the end of the month.
Congrats to Anton Maisey and Bones Waters, for notching up 100 workouts, since we've started attendance tracking. By a 'strange' coincidence, these chaps are 1 and 2 for top attendance in September as well.......
WoD
Back Squat 3,2,1,3,2,1, 20
Alternate with HSPU 5 x 5-8 reps (set up with abmats/plates/parallettes etc to achieve the rep range)
Tire Flips w jump in/out
- small tires, 3 athletes at a time for 10 flips
Sled Drags
2-3 x 100m 50/30kg, rest as needed between sets
S+C
Back Squat 5 x 5 + 500m row
Alternate with 1-3 wallwalks
Tire Flips w jump in/out
- small tires, 3 athletes at a time for 10 flips
Sled Drags
2 x 100m, rest as needed between sets
HAPPY BIRTHDAY FOR YESTERDAY LANA VERNON!!
Comments