âThere are only two options regarding commitment; you are either in or you are out. Thereâs no such thing as life in-between â
Strength: Superset of Bentover Row and Floor Press, 4×8 of each Alternating back and forth. Every 2 min.
WOD: Tabata Style
- Rings Rows
- HRPU
- Broad Jumps
- Dips
- Format: Perform ring rows then HRPU then Broad jumps then Dips, each for 20 seconds with a 10 sec rest in between movements. That will equal 1 round. Perform 4 rounds in this fashion. Take a 2min rest. Repeat again for 4 rounds
- After the first 4 rounds you should have one total number. Then another total number after the 2nd 4 rounds.Â
Away from the whiteboard: 6 Min AMRAP
- 50 Double Unders
- 10 Hollow Rocks
Shoutouts:Â none
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/
