Warm-up: 10 Dislocates, 10 Overhead Squats (PVC), 10 Sotts Press (PVC), 10 Leg Swings x2, 2 Max 1-Arm Hangs
Box Speed Squat: 10×2 @ 60% 1RM
MetCon – For Time:
Weighted Sit-Ups (Heavy)
Finisher: 3 x Plank (1 minute), Side Plank (30s each)
This is the last reminder you will hear about our Halloween Bash tomorrow!!! If you haven’t signed-up still come!
What: Dress Up Halloween Workout and Party!
Where: CrossFit Ktown (duh)
When: Friday, October 28th at 6:00pm-?
Don’t forget evening classes are cancelled to decorate and set-up for the party, all other classes are on as regularly scheduled. The Halloween Party will kick-off with a costume, Halloween themed workout (don’t worry it’s not going to be super hard). Then we will socialize and eat afterwards! We need those coming to please bring Paleo foods and drinks. Be creative! Look up Paleo “baking” recipes and turn your favorite Halloween treat into something a little more Paleo friendly. The food doesn’t have to be sweet, if you want to bring meat then please do so! Ktown will provide the cups, plates, napkins, and utensils needed. We just need you all to show up with food or drink in hand and an awesome costume!
If you can’t bring food or drink we won’t kick you out,
<3 Coach Miss J
P.S. Anyone else doing the Sevier County Special Olympics 5k on Saturday morning?