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Get the costume ready!

October 29, 2015

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The night is dark and full of terrors

Friday 10/30/15
Front squat mobility
+
Front squat
Build to a heavy single for the day (3 second pause at bottom 10 at top)
then
3×3@80% (3 sec at bottom 10 at top)
+
In teams of 2:
AMRAP 20 min:
100 Box jump overs (24/20)
100 KB snatch (53/35)
100 Thrusters (75/55)
10 Sled push (90/45)

DON’T FORGET TO WEAR YOUR HALLOWEEN COSTUME TODAY AND SATURDAY! CLASS WITH THE MOST COSTUMES IS THE WINNER. 9:30 IS THE DEFENDING CHAMP, LETS SEE WHO CAN TAKE THEM DOWN AND WIN A SUPER COOL RIBBON AND BRAGGING RIGHTS!

11 misconceptions about CrossFit 

If you didn’t get our newest newsletter you missed some cool stuff. Check out our latest addition, athlete of the month! Work hard and you may be picked for next month!

A very accurate video for sled/ prowler pushes 

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