FRI 11.1.13 Happy November!

Congrats on a great October!

It’s time to set your November goals. Write them on the whiteboard at the box & remember to add your PRs to the board when you set them!
photo (27)October PRs
photo (25)October Goals

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Every min on the min for 8 mins:
4 ea single leg step ups (knee high)
B. Every min on the min for 8 mins:
4 ea single arm press
C. Every min on the min for 8 mins:
:30 max box jumps

And coming tomorrow…PARTNER WOD

As many rounds & reps as possible in 20 minutes:
25 med ball sit-up/toss to partner
20 Burpee (partner holds plank – no plank no rep)
15 Partner Squats (with med ball between your backs)
10 kettlebell swings (one partner swings while one rests)

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