Wednesday, October 9, 2019

Tuesday, October 8, 2019
October 7, 2019
Thursday, October 10, 2019
October 9, 2019

Wednesday, October 9, 2019

The reveal of the 20.1 Open WOD is 
tomorrow night at 8:00. Join us at the box to enjoy the show and earn points for your team! Bring a chair!

The 2019 Clash of the CrossFitters is going well!
Post your meals in MyFitnessPal! Show up for workouts! and post your scores in SugarWOD! GO TEAMS!

The CrossFit Open begins Friday and continues for the next 5 weeks
Our programming schedule will be altered as follows:
* We will complete “Goat Days” on Thursdays, an opportunity to do skill work in preparation for the Open Workout the next day 
* The Open Workout will be programmed in all classes on Fridays 
* On Monday there is the option to make-up or re-test the Open Workout (you must provide your own judge) or complete an Alternate Workout around the same time domain
* The Friday Open Workout will be published late on Thursday evenings after reveal of the Workout at 8:00 PM
* All members are encouraged to watch the reveal videos and arrive on Friday prepped and ready to play!

Physical Therapy with Brandon is available tomorrow from 5-7 PM.
We need to have 3 or more members signed up for him to come our gym. Sign up on the clipboard by today if you are interested!

Meal Prep with Kat ~ Saturday!  Sign up on the clipboard on the table!

“WOW Air”
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Slam Ball Run (50/30)

Movement Videos:
Air Squat

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