“Life is a grindstone, whether it grinds you down or polishes you up depends on what you are made of “
Skill: Muscle Up,
- Eventually find everyone’s Scaled option and do 3 rep EMOM for 5 minutes
WOD: 4 Min, 6 Min, 10 Min
- In 4 minutes complete as much of the following as possible:
- 400 Meter Run
- 5 Muscle Ups
- 10 Alt DB Snatches (2 for 1) (50/40)
- 4,8
- 3, 6
- 2, 4
- 1, 2
2 Min rest
- In 6 minutes complete as much possible
2 Min rest
- In 10 minutes complete as much as possible
*Every round record either your time or where you left off
*Every round begins with the 400 meter run
Shoutouts: Ron 2 year anniversary, Carla 1 year anniversary. Saturday Marina Bday. Sunday Lauren Bday
Box News:
- WODS for the following day are being posted at 6pm now rather than 3pm.
- Friday 5:05pm Class Update!
- Reminder: October 7th, 14, 21, and 28 the FRIDAY 5:05pm “CrossFit Class” will be off the schedule. Instead from 5:05pm-6:05pm there will be an “open gym slot” for people who still want to do the WOD on their own OR Sign up for the “WODwithBen” Class – 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! Let’s 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. We’d like to purchase tickets ASAP so we can confirm one of the evening time slots. Check back for updates! http://brightonasylum.com/
