Monday 10.11.21

Today’s Programming

STRENGTH

Bench Press
80%x6x4

Notes
Rest as needed between sets. 2-3 minutes potentially. 80% is roughly a 7-8 rep max, so your work sets today should have 1-2 reps in reserve. Use a spotter on all work sets!

ASSISTANCE

A: Matador or Bench Dips
3×10-20

B: Pull-Overs
3×10-20

Notes
Complete three total sets of the two exercises alternating between movements. For the Pull-Overs, use a DB or bumper plate, whichever is more comfortable for you.

METCON

AMRAP 8:00
16 DB Snatches
16 Burpees

Notes
Scale the Burpees to Squat Thrusts (no Push-Up burpee) if needed

CrossFit Group Class Programming Template (WK5/8)

Rickke catching a sick pump on some chin-ups

Fight Gone Bad Teams

Below is the full list of this year’s Fight Gone Bad team names!! Looking forward to some great costumes!

Our Fundraising for Hope for Haiti has surpassed $3,000!! That means we’re over the halfway make to make our goal of $5k! Send out your emails, text and social media requests for fundraising everyone! We’ve got just under two weeks to make it happen!

Team 1: You Bet Your Lasso
Team 2: Essential Wodders
Team 3: Wodtoberfest
Team 4: Lunge me to the Moon
Team 6: WOD-DING from Home
Team 7: WOD-Ever
Team 8: Burpees on the Barbie
Team 9: Squatify
Team 10: The Wizards of WODZ
Team 11: F$&@ Covid
Team 12: The Walking Deadlifts
Team 13: Squid Gain
Team 14: MetCon Gala
Team 15: In First Place with a Million Points!
Team 16: Not So Sweet 16

*We had some drop outs and consolidated team 5 into other teams