Gym Skills, AMRAP, EMOM
DATE: Thursday, October 27 2016
*Be on Time: WOD starts at the top of the hour!
-Independent Muscle ups 3 x ME Sets
No Muscle Ups?
– 3 x 10 C2B
– 3 x 10 Strict Pull ups
– 3 x 10 Strict Partner/ box negatives
15 MIN AMRAP
15 x WB 20/14
15 x KB 55/35
12 MIN EMOM
ODD: 12 x T2B
EVEN: 12 x Push Ups
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Saturday, Oct 29th: VIKING WOD *If you mentioned you were doing this, please confirm with me this week so we can establish our team for some domination!!!
I… Queen Mallory of “Droogsland” is taking the torch to conquer the other countries over at Rebel Nation. I need help building my team to make them surrender their land! There will be 3 “WODS” I need my viking leaders…. who’s with me? Sign up is at the gym!
*There will also be the normal scheduled Open Gym & Team WOD.
Monday, October 31st: It’s HALLOWEEN… WOD in your costume!
Saturday, November 5th: Team WOD-Bring A Friend @ 9 am. This is your chance to bring friend or family member that may be interested in CrossFit. Show them what it’s all about. If they decide to sign up, you will receive 50% off next months dues.
Saturday, November 12th: Box Event (@ night) Details to come… SAVE THE DATE!
Wednesday, November 23rd: We will be opened only in the AM.
Thursday, November 24th: Box is CLOSED. But, we will be meeting up to do the Turkey Trot of you all would like to join. (Meeting spot TBD)
Saturday, December 3rd: Team WOD-Bring A Friend @ 9 am. This is your chance to bring friend or family member that may be interested in CrossFit. Show them what it’s all about. If they decide to sign up, you will receive 50% off next months dues. (This would also be a great CHRISTMAS GIFT!)
Saturday (night) December 17th: BOX Christmas Party @ the Livernois house! Save the Date! Details to come.
REMINDER: With the class sizes getting bigger, we ask you to please be on the schedule ahead of time and text us to let us know if you cannot make it. It helps to know if we need to pull in another Coach or not. Thank you!