Warm-up: 20 Supermans, 15 Knees-2-Elbows, 10 KB SDHP (50/35lbs), 20 Double-Unders
Bench Press: 5RM
MetCon – For Time:
Finisher: Roll Quads, IT Bands, Hammies, & Calves
Attention! Attention! Attention! Remember tomorrow is our Halloween WOD at 6:00pm! All afternoon/ evening classes are cancelled, but the morning sessions and noon class are running normally if you can’t make it to the workout. Don’t forget to dress up in your Halloween finest and bring some scrumptious food for the partying afterward.
On to the next order of business… There is still time to donate to East TN Children’s Hospital! Coach G, Coach CBo, and Adam’s 72 mile run is this coming weekend! We have a lot of other Ktowners helping out with the resupply points and pacing of the gang.
Saturday Oct. 30th is the Race For The Cure! CrossFit Ktown has a team so sign-up for it and join the fun. Whether we have a Saturday FREE class that day is still pending due to the coaches running it. We’ll let you know.
Lastly, our Paleo lectures are next week on Tuesday and Wednesday! Try to come to one of them if you are planning on participating.
Wear something scary,
<3 Coach Miss J