One more week until the week you have been waiting for! We get to retest all of our work next week! Stick with the percentages this week, be rested and ready to get after it and have some fun next week!
UPCOMING EVENTS
October 31st – Halloween! Dress up and get some treats at the gym!
November 12 – Hero Workout in Honor of Veterans Day
November 17 – Bonfire at Caleb and Kellys
December 1st – Christmas Party!
Live a Strong Week!
Monday
front squat 3×1 @90-95 then back squat 1 set of 10 @ 80%
Health
3 Rounds for Time:
500m Row
25 Sumo KB Deadlifts
25 Ring Rows
Fitness
3 rounds for time of:
1,000-m row
50 KB sumo deadlift high pulls
25 pull-ups strict
Tuesday
snatch 3×1 90-95%
Rounds of 15, 12 and 9 reps for time of:
Thrusters w Bar or DB’s
Burpees
(recommended weights *50% of strict press weight*)
Wednesday
strict press 3×1 @90-95% superset with 5-10 pull-ups
Dork *** See Below***
6 rounds for time of:
60 double-unders/single unders
30 kettlebell swings
15 Pushups
Thursday
3 rounds
10 Y T W’s
10 Manual resistance ham curls
10 bulgarian split squats
1-2 turkish get ups
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-Arm Dumbbell Strict Presses
10 Right-Arm Dumbbell Strict Presses
15 Dumbbell Goblet Squats
20 V-Ups/sit-ups
Friday
clean (jerk) 3×1 @90-95%
Health
4 Rounds for Time
40 Air Squats
200-400m Run
Fitness
4 rounds for time of:
20 squat cleans(40%)
800-m run
Saturday
“Get A Grip”
Teams of two must complete 10 rounds each (one person does the complex, then the next person does it:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
***DORK***
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
