Costume W.O.D. Wednesday 10/31/18 – 7:30pm Class and FitKids Cancelled today!

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Oct

Costume W.O.D. Wednesday 10/31/18 – 7:30pm Class and FitKids Cancelled today!

Our 7:30PM class and FitKids classes will be cancelled tonight in lieu of family time and any October 31st activities! 

Costume WOD! Time to have some fun! 

Wear your costume to CFR and join Supplement Superstores, as we have some fun as a community!  The workout will be suited for most, if not all costumes!  Take some pics with each other before and after and post them!  See you there!

Watch this video below where a crossfitter dressed up as an old man and showed the youngins how to do it, at Muscle Beach!  

 

Strength –  15 minutes

Work up to a heavy 3 rep push press

*No push jerk!  Make sure you have no rebend in those knees!

 

 

Conditioning WOD – 16 min

 As many rounds + reps as possible in 16 minutes of…

21 Sumo Deadlift High Pulls 75/55

18 Ring Dips

15 KB Goblet Box Step ups 70/55  20″  R/L=2

12 KB Swings 70/55 (do not drop KB)

9 DB Push Press 50/35 (do not drop DBs)

*On step ups, notice the word “goblet”.  This means holding the KB like a goblet (large cup) aka in the front rack position with two hands in front of you. 

*Anytime you are using the DBs, never drop them from above the knee please.  This is the same for the 10lb plates on the bar.  #SaveTheDBs  #SaveTheTens

Post greatest 3 rep push press and rounds + reps achieved!

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