Monday, October 20

Hope you are ready for another awesome week of training! It's Tom and Cori's wedding week so they asked me to share the following with you all: As most of you know, this Saturday, October 25th, is the day of our wedding. It has been overwhelming and amazing to feel your support and generosity over the past months. Thank you all so much! As the big day approaches quickly we'd like to make a couple announcements. On Saturday morning, Tom will be at the gym working out with the 10:30 am class for his "WOD Before the Walk." Everyone is welcome to suffer through a workout with him before he ties the knot later in the day! Also, while we are having a very small ceremony and reception Saturday afternoon, we are planning to head downtown later in the evening to continue the celebration. No times or locations are set in stone yet, but we would love to have you all join us downtown Grand Rapids if you can make it. Stay posted for specifics. Thanks again for all of the love and support! We appreciate having each and every one of you as part of our CrossFit 616 family!

Workout for Monday, October 20 Press 2 Sets of 8 Reps @ 70%, 3 Sets of 5 Reps @ 85% If Set is Failed, Lower Weight by 5% and retry set.

16 min AMRAP 21-18-15-12-9-6-3-6-9... KB Swings KB Front Rack Lunges *Start with 1 rd of "Cindy", then do 1 rd of Cindy every 4 min* "Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Continue Building Up by 3 Back Up to 21.

UncategorizedCrossFit 616