Saturday, October 5, 2019

Friday, October 4, 2019
October 3, 2019
Monday, October 7, 2019
October 6, 2019

Saturday, October 5, 2019

Announcements!

“Clash of the CrossFitters” our 6-week in-house competition begins Monday! If you missed the meeting last night your captain will be contacting you this weekend with the information you need to get started!

Things to do:
Use this weekend to practice using the MyFitness Pal app. Ask for help if you need it! 

 Complete the Fitwatch.com Body Fat Percentage Calculator pre-competition assignment. Click HERE!
◊ We recommend the book “Cook Once, Eat All Week” by Cassy Joy Garcia as a very useful resource. Click HERE for more info.
Purchase a kitchen scale to weigh your food for the challenge!

Sarah Starr a Licensed Nutritionist will be assisting with our competition. She will be at our box on Thursday next week! Sign up on the clipboard on the table if you would like to meet with her.

Kat will be offering another meal prep class on Saturday, October 4th at Noon. Please sign up on the clipboard if you are interested.

Beginning next week and for the duration of the competition Yoga will be held on Sunday mornings at 10:00 starting October 13th.
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“BFF”
Teams of 2

AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Slam Ball Over Shoulder (50/30)

* One athlete works at a time in this partner workout
* Athletes are free to split reps however they see fit
* It is ok for teammates to use different weights on any of the movements
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Movement Videos:
Wallballs
Kettlebell Swings
Rowing
Slam Ball Over the Shoulder

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