Wed 11.11.15

Strength: Power Cleans, 15 reps, 5 min cap, 85%

WOD: For Time

40 S2O (115/75)
30 BJO (30/34)
20 Cleans (115/75)
10 Thrusters (115/75)
- 15 Min Cap

Then NFT

5 sets of 8 Bentover Rows

3 sets of 5 Vertical Jumps

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:

- 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