Guys October is coming to a close and we hope you all are ready to start November on the right foot. This November, we will have the mindset of No Excuse November. We will be encouraging this mindset all month long and hope you are all ready to focus on it too.
This Halloween we will have a normal schedule. We also have Jackson and Trevor doing a partner competition this weekend in Southlake at CrossFit DFW if anyone wants to go watch and cheer them on.
-1 Rep Max Front Squat in 20:00 COME READY TO WORK!!
For Time (15:00 cutoff):
Deck of Cards workout
The number is the rep count and the suit is the type of movement
***If you have a deck of cards, please bring them with you***
-Hearts = Pushups
-Diamonds = Situps
-Spades = Air Squats
-Clubs = Walking Lunges
This is meant to be a low key, high rep gymnastics workout, don’t take it too seriously
Then, 8 Rounds of:
-8 Power Snatches, RX (95/65)
-8 Toes 2 Bar
For Time (12:00 cap):
-Squat Cleans, RX (185/125)
-Ring Muscle Ups
At the 12:00 mark,
For Time (10:00 cap)
-Squat Cleans, RX (115/75)
Thursday Open Gym workout option
-2000m Row Sprint
EMOTM for 14:00
-Odd: 10 KB Push Jerks, RX (53/35)
-Even: 15 Burpees
For Time with a partner:
-100 Synchro Walking Lunges
-80 Synchro Situps
-60 Box Jumps total, RX (30/24)
-40 Synchro Back Squats, RX (135/95)
-20 DB Snatches, RX (100/70)
Raise your hand if you’re ready to throwdown this week!