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!
October PRs
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)
FRI 11.1.13 Happy November! Read More »