CrossFit – Mon, Nov 4
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
Push Press (4 Reps every 1:30 x 5 Sets)
Performance
Metcon (AMRAP – Rounds and Reps)
AMRAPx9:00
3 Handstand Push-ups
3 Box Jumps (24/20)
*Add 3 reps to both movements each round
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx9:00
3 Double DB Push Press (50/35)
9 Box Jumps (24/20)
*Add 3 reps to both movements each round
Coach’s Notes: Start around 70% of 1RM and build to 9/10 RPE.