CrossFit – Fri, Oct 25
Coat Drive- Bring new or gently used coats to be donated to Fresno Mission.

Sign-up for 2 cities race under Certus CrossFit  Two Cities Marathon Online Registration (runsignup.com)

Novemberfest is Sat. 11/16. Check your emails for more info. Sign-up your team here:  NovemberFest Team Sign-Ups (google.com)

Performance & Fitness
Back Squat (8 Reps every 2:00 x 4 Sets)

Coach’s Notes: Start at 65% of your 1RM and build to 8-9/10 RPE for the day. Not a max.

Metcon (Time)

5 Rounds for Time:

15 Wall Balls (20/14 to 11’/10′ Target)

150m Run

Coach’s Notes: Today’s Wall Balls are to a higher target than normal. If we are still working towards mastering the Wall Ball then stick with your normal version.