10/15/2019
Announcements
The Halloween party is this Friday at 9pm! Remember to post on the event page whatever party favors you plan on bringing so we don’t have too much of the same thing. Also, if you happen to have a portable air conditioner you can spare that would be amazing!
The schedule for this friday’s classes:
5am, 6am, 830 (masters), 930-1pm open gym
We will run Open make-ups this week on saturday and sunday at 930.
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
Run 200
10 Wall Ball
10 Sit Up
Mobility
Get Ready
2 RDS Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
E2MOM
Shoulder Press (2 x 6 @ 70%)
Shoulder Press (2 x 4 @ 80%)
Shoulder Press (2 x 2 @ 90%)
Accessory
3 RDS
12 Bicep Curl
20 Behind the neck lat pulldown
Metcon
Freddy Krueger (Time)
21-15-9
KBS (70/53)
Burpees
