Tuesday, October 16

A few scheduling notes for the upcoming weeks: There will be no weightlifting class this Saturday, as a few of our lifters are competing in Lansing and the coaches will be there to help them. The meet on Saturday concludes the second cycle and the weightlifting class will take a short break after this cycle and resume on Wednesday, October 31. We are having our one-year anniversary party on Saturday, October 27 and since it's so close to Halloween, we are going to combine the parties into one. We will only have one class at 10:30 am. So come out to WOD in a costume and stick around for the party. Bring a friend that has never tried CrossFit and let's show them a good time! We will have some food and drinks after the WOD and maybe a few prizes for the best costume(s). Yes, I am being serious about doing the WOD in a costume!

Workout for Tuesday, October 16 Warmup Run 400/200 Jump Rope 3 Rounds 10 Inchworm Pushups 10 Hollow Rocks

Strength/Skill Handstand Pushup Practice 5 Sets of 70% max reps - strict

WOD 12 Minute AMRAP 20 Steps Overhead Lunge (45/25) 10 Knees to Elbows 5 Ring Dips

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