Week Preview October 3-Oct 8

Hi everyone! So a couple things. . . We don’t yet have the final results but needless to say Laura and Stacie were very competitive at their CrossFit competition this weekend. It’s hard to ever feel ready for something like that, but they had no expectations and had a great time, despite being at a pretty big disadvantage of having never used half of the equipment that were in many of the events. Their effort and attitude were amazing.

Also. . . it’s a holiday weekend coming up and we hope you guys will all come out and join us! We’re going to have a “teams of three” workout on Saturday and a holiday workout and hopefully a “back of the truck bbq” for lunch on Monday. If you could go and sign up for the Monday workout in advance so we know how many people to expect for lunch that would be greatly appreciated!

Monday

Incline DB Flye, Trap 3, Sled Push Pull running, Ring curls, Tricep Extension

Foundation: Pendlay Row, BS

Building: Snatch, Snatch DL

Tuesday

Bul. Split Squat, QL Extension, SL Back Extension, Band hip Flexion, Weighted Butterfly

Conditioning (long running or rowing plus more)

Wednesday

Conditioning & Stretch

Thursday

Bench Press or Ring Dip, Sled Drag, DB Row, Couch Stretch, Sprints

Foundation: DL, Push Press

Building: CJ, Push Press

Friday

Calf Raise, Nordic, Garhammer

Everyone: Tempo FS/BS

Saturday

Teams of 3 Workout!

Holiday Monday

Holiday Workout + BBQ (depending on interest)

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