CrossFit – Thu, Oct 10
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
Skill Work (Checkmark)
15:00 Ring Muscle-up Practice
Metcon (Calories)
Complete a round every 3:00 x 4sets:
Max UB Set Ring Muscle-up or Dips (any variation)
Max Calorie Machine in remaining time
*No rest between rounds.
Coach’s Notes: Save a rep or 2 in the tank each set. Don’t go to failure. Record total calories. Leave a note in the comment section of what gymnastics movement you did and how many reps.
Coach’s Notes: Our skill this month will be Ring Muscle-ups. We will work on different drills and accessory work. Even if you are far off from doing a ring muscle-up or don’t care to ever do one, these drills will help build your fitness by improving strength, coordination and technique.