Sumo deadlift: Heavy single
WOD: EMOM 12 minutes:
1 Deadlift @ 75% 1 RM
8 KB swings (70/53 lbs)
Post WOD mobility: Partner adductor smash, 2 minutes each, then straddle (pancake) stretch, 2 minutes
*This Thursday’s (10/15) 8:30 am class and 6:30 pm Mobility class are both cancelled, for this week only. Thursday’s 11 am strength class is rescheduled to 6:30 pm, so there will be NO class at 11 am. All of these changes are for this week only. We sincerely apologize for the inconvenience and thank you for understanding.
*Our members, Dylan and Ellie Garrison are adopting a baby! They are a part of our community and they could use some help, so we are going to try and help them out. We will have an Adult Social-Game night on November 7th at 7:00 pm. All donations will go to the Garrisons. It’ll be a potluck, as usual, but we will suggest a $10 donation per person and we will have lots of games and mini tournaments with little buy-ins. Should be a super fun night for an awesome cause! Mark your calendars. For more info on Dylan and Ellie check out their blog here: https://garrison3.wordpress.com/
*Our Team Fundraiser Event has been rescheduled for 12/12/15. This event will be open to CrossFitters and non-CrossFitters/ Stay tuned for more info.