CrossFit – Mon, Oct 14
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
Back Squat (15:00- Build to 5RM, 3RM, or 1RM)
Fitness
Back Squat (4 Sets: 6 Reps)
Coach’s Notes: Use this option if you are not planning to max today. Keep the weight moderate.
Performance & Fitness
Metcon (Time)
For Time:
30/20 Calorie Echo Bike
30 Burpees Over the Worm
300m Run
Coach’s Notes: The goal of this workout is a fast-paced effort. If the 30 burpees takes longer than 2:00 then scale to a smaller number that allows you to do relatively fast reps.
Coach’s Notes: Same concept as last week. Pick one of the 3 options and let’s see where our Back Squat strength is at!