Warm-up: 10 Pull-Ups, 10 Dips, 20 Walking Lunges w/ Twist, Samson Stretch (30 seconds)
Floor Press: Work to Heavy Set of 5
MetCon – Nasty Girls:
3 Rounds for Time
50 Air Squats
10 Hang Power Cleans (135/95lbs)
Finisher: 10×10 seconds of Hollow Rocks
Some of you may know Dani Huff’s great aunt passed away today. Please keep her family in your thoughts and prayers. So rather than getting to read a fantastic post by Coach CBo on the 10 aspects of fitness, you, alas, will have to read one by me.
We have several new events coming up at Ktown that I guess we need to inform you guys about.
1. Next Tuesday, October 12th, and Thursday, October 14th, we will be adding a noon class due to the popularity of the Monday, Wednesday, and Friday noon classes. Let’s try to spread out the numbers between these five classes to make for more efficient coaching and exercising. Meaning…some of you all come on Tuesday and Thursday!
2. On October 22nd at 6:00pm we are going to be having a Haunted CrossFit/ Costume Workout. This means dress up in your Halloween best and sweat to some rocking Halloween music. Make sure your costume is CrossFit-able, but at the same time maybe you would prefer some limited range of motion (Travis in last year’s mummy costume). Afterward, sustenance and drinks will be gobbled down like the ghouls we are. Feel free to bring whatever Halloween treat you can think of, and let’s be creative with the Paleo yummies. Last year was a huge success so let’s make this year even better! In order for this fun to happen, afternoon classes beginning at 4:30pm will be cancelled. All morning classes are a go, as well as the noon session.
3. The following Saturday and Sunday, beginning October 23rd, is Coach G’s, CBo’s, and Adam’s 72 mile AT trail jog for Children’s Hospital. If you would like to support their cause (and you should) then go to our calendar (on the right) and click on Oct 23rd. Follow the listed steps to donate. Don’t think you have to donate great sums of money to make a difference. Every little bit helps. T-shirts are also for sale for $20 if my sources are correct.
Be thinking about your costumes,
<3 Coach Miss J