âAct now; opportunities do not wait for conditions to be perfectâ
Strength: Front Squat, 4×3 @3RM minus 10#’s, Every 2 min
WOD: Interval Work
Part A: Rounds 1,3,5,7
- In 2 minutes…
- 200 Meter Run
- AMAP Front Squats with remaining time (115/75)
- 1 Min Rest
Part B: Rounds 2,4,6,8
- In 2 minutes…
- 200 Meter Run
- AMAP Slam Balls with remaining time (50/30)
- 1 Min Rest
*Every Round has 2 minutes of work followed by 1 min of rest. Alternate between parts A and B until all 8 rounds are completed. You should have 8 different scores.Â
Shoutouts: Isabella Fitness 5 year anniversary.  Andy, Woj, Jess Roy, Monica, and Kevin 5 year anniversary. Pete S and Mike I 4 year anniversary. Heather B Bday
Box News:
- WODS for the following day are being posted at 6pm now rather than 3pm.
- Friday 5:05pm Class Update!
- Reminder: October 14, 21, and 28 the FRIDAY 5:05pm âCrossFit Classâ will be off the schedule. Instead from 5:05pm-6:05pm there will be an âopen gym slotâ for people who still want to do the WOD on their own OR Sign up for the âWODwithBenâ Class â This may or may not include the WOD that has been made for the day. It may or may not be torturous. Be ready for anything! Have fun and Good Luck! *Note: All other classes on Friday will run as normal*
Events:
- October 22,2016: Battle by the Bay 2
- October 29, 2016: Brighton Asylum
- Voted top 4 haunted places in the country! Letâs celebrate Halloween the CFS way. Time for an eerie-sistible family get together at the Brighton Asylum in Passaic. For $33 a person we can access the haunted Asylum and tunnel. Weâd like to purchase tickets ASAP so we can confirm one of the evening time slots. Check back for updates! http://brightonasylum.com/
