Skill: Back Squat % Work (10, 8, 6, 6, 4) %55, 70, 75, 75, 80% Week 3 Deload Week
(0:00, 2:30, 5:00, 7:30, 10:00)
WOD: EMOM
- Min 1: 30 Double Unders (MOD: 30 WJR)
- Min 2: 8 Strict Pull Ups* (Mod: Kip if necessary, Banded Pull Ups, Ring Row)
- Min 3: 40 Air Squats
- For 15 Minutes (5 rounds total)
- Record reps and if it was completed successfully
- *Add 1 Pull Up every Round
Rest 2 Min
With a Partner 5 Minutes As Many Rope Climbs As Possible
- Switch back and forth every one
Box News:
This week every WOD will be a SPRINT. This means we really want you to work hard for a short period of time. It is important to scale appropriately so you can constantly move.
NOVEMBER 13TH AND 20TH – will be the last two Abs and Arms Friday this month.
SKY’S CAFE:
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Starting December 1st, you will be able to place an order with Sky’s Cafe! The details on how, what, when are as follows:– Meals are targeted for people who want healthier options and don’t have time to cook or just need a break from cooking at home.– There will be two options for breakfast/lunch/dinner to choose from.– Prices are $8 for breakfast, $10 for lunch, and $12 for dinner.– Food will be delivered to Crossfit Sayreville Monday afternoon. You will find the menu for the following week attached to your order.– The order must be placed by Friday 12pm for the following week’s delivery.– Dressing (basil, cilantro, dill or mint), peanut/ almond butter is available for sale as well and will be ready Monday afternoon with food delivery.– Sign up and register your account for future orders. http://demo.sure3.com/
demo/home/sky_s_cafe If you have any questions or special requests for your dietary restrictions contact me directly at [email protected].The first week’s menu is below
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Upcoming Events:
- November 21, 2015 – Family Dinner
- December 8, 2015 – WOD, FOOD, and Women Only Night
- December 18, 2015 – Holiday Party
(please see facebook for RSVP. If you do not have FB then ask a coach about the event you are interested in)
