Tuesday 10/29

TT24 - shirt sizes need to be in by tomorrow morning please ! Also let us know how you’d like to settle payment. We’d love to see those clever team names too!

November 16th- TT24 -Mandatory athlete briefing at 8:40am, please be in the building by this time. 9:00am first WOD will begin. We expect to be done before 1pm. Spectators are of course welcome to come down and watch! We will be releasing the first three workouts a few days before competition on our social media pages.

Strength - Every 90s x 8 Sets

• 2 Power Cleans

• Build based off feel

WOD - 15 min AMRAP

• 9 Power Cleans (155/105)

• 12 Box Jumps (24/20)

• 15 Sit Ups

Monday 10/28

A little change in plans for our TT24 shirt order. We need final sizes in by Wednesday the 30th. We are also going to go with short sleeve Ts this year. If that changes your size at all please make the switch on the sheet.

If you’re still looking for a partner please let us know so we can help finalize teams. Payments are also due asap $100 per team.

Strength - Every 3:00 x 4 RDS

• 10 DB Bench Press

• 10 Strict Pull ups

WOD - 16 min AMRAP

• 12 Burpee Pull Ups

• 60 DUs

• 25/20 Cal Row

Friday 10/25

This coming Thursday for Halloween we will be completing the “CrossFit Total”! A fun tradition we’ve been doing for the last few years. Costumes are highly encouraged !

Strength Day

Part 1 - Every 2:00

• 5x5 Back Squats

• @ 70-75%

Part 2 - 1 Squat Clean

Set 1 = Every :30 x 6 @ 70%

Rest 1:00

Set 2 = Every :30 x 6 @ 75%

Rest 1:00

Set 3 = OTM x 6 Build

Thursday 10/24

WPD - OTM x 6 RDS

• Min 1 = 12 DB Bench Press (50/35)

• Min 2 = 2 Rope Climbs

• Min 3 = :40 Double KB FR Hold (53/36)

• Min 4 = Max Cal Row

• Min 5 = Rest

Wednesday 10/23

If you are looking for a TT24 partner please let us know asap and we’ll help you find one!

Strength- Every 2:00

• 3-3-3-3-3-3 Front Squats

• Build based off feel

WOD - 7RFT

• 10 DB Hang Snatch (50/35)

• 10 Box Jumps (24/20)

• 200m Run