Wednesday, October 21

Remember that one week from today (Oct. 21) is our next Wednesday FriendsDay! That’s on October 28 – the last Wednesday of the month. Bring a friend that has never tried CrossFit to any class that day!

Also, if you haven’t picked up your Barbells for Boobs shirt, come grab it!

Now, check out this great story about doing CrossFit with cystic fibrosis and exercise being medicine:

Workout for Wednesday, October 21
Deadlift
5X1 @ 85%
2X5 @ 70%

Beginner Strength
Deadlift 5X5 @ 115/85 lbs or add 10 to 20 lbs from last deadlift weight.

For 10 rounds of Working 15 sec, resting 15 sec
Max Effort Wall Balls
Rest 2 min
5 Rounds of Working 40 sec, resting 20 sec
Burpees to Target
Rest 2 min
5 Rounds of Working 30 sec, resting 30 sec
Row Max Effort Calories
Count Total Reps of Each Movement for Score