Mon 10.24.16

“Life isn’t about finding yourself. Life is about creating yourself”

Strength: Deadlift, 4×3, Find a 3RM, Every 2 min (work for a 3RM that Looks and Feels good)
WOD: Survivor!

You have 3 minutes to complete the following:

  • 12 KB OHL (2KB’s 35/25)
  • 12 HRPU
  • 12 KB Front Squats (2KB’s 35/25)
    • rest with the remaining time from the 3 minutes
    • add 2 reps to every movement every 3 minutes
    • goal is to survive as long as possible or until the 18 minute mark
  • Once you cannot complete the required work in the 3 minute time period your workout it over.
  • Scaling recommendations: Consider scaling down the reps to ensure that you will be able to survive!

Shoutouts:  None
Box News:

  • On October 31st – All classes are encouraged to dress up in their Halloween costume. As usual, we will be performing our annual HalloWOD. Come and have some fun. Classes will run as normal
  • Friday 5:05pm Class Update! 
    • Reminder: October 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


      • 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!
      • Sunday, November 6th: Ladies Only SoulCycle Workout, Shorthills NJ, @10:30am. Contact Kelsey for details 848-391-1695 or Vivian for Details: (908) 378-0991
      • December 16, 2016: Holiday Party 6pm-9pm

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