10/18/2020
Announcements
Our next strength cycle starts next Monday! We will continue to develop on squats, deadlifts, and presses.
Also, the Halloween party is just around the corner. We just want to remind you that we will be closed for a long weekend that weekend (23rd-25th). No worries, we will make sure that you get in some good work before then 😉
I’ve been doing some thinking and have decided to make a change for Friday’s plans. We will hold normal class 5 and 6am and the Master’s class at 8:30. We will then hold open gym from 9:30 until noon and then we will close for the remainder of the day for set up. I will make sure to have something programmed that, if you so choose, you can do during open gym. I’ll also be doing my strength routine from 9:30 to 10:30, you are also welcome to join me at that time.
CrossFit Megalodon – CrossFit
Warm-up
Run, Row, Ski 400 or Bike 1200
Mobility
Metcon
Metcon (AMRAP – Reps)
4 RDS
In 90 Seconds:
8 Deadlift at 65%
Max Cal Row at damper 10
3 min rest after each round
Metcon (AMRAP – Reps)
4 RDS
In 90 Seconds:
15 Wall Ball (20/14)
Max Cal Bike
3 min rest after each round
