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BOO!!!!

Check out the video footage from last year’s candy scramble!!!  The difference this year is that Costumes are required!

Don’t forget that the Halloween festivities begin today!!!!!!!

  • Halloween Party: Going down Friday, October 29th @ Matt’s house from 9:00pm – 1:00am. COSTUMES REQUIRED!!!

For those of you who are coming to the party, yet don’t have Matt’s Address, we’re here to help! Go check your original party invite email from CrossFit Zone (it was sent out last week) OR email Shannon or Deanna with your questions. See you all there!

  • Halloween dress up WOD: Saturday, October 30th from 10:00am – 11:00am. Remember that the 9:00am class will be cancelled. Once again, COSTUMES ARE REQUIRED!!!

Today’s Workout:

Buy-in: 3 rounds of – 5 inchworms and 10 kettlebell swings

WOD:  Strength 1

This wod has three parts, add all three components together to get your score!

Part 1:  Bench Press 5 x 5, building up to a heavy 5 reps.  Score is your best weight for 5 reps

Part 2:  Strict (no kip) Pullups or Chin ups 5 x 5, adding weight if possible.  Score is your bodyweight plus any additional weight you add.  If you use a band, subtract the assistance of that band from your bodyweight for your score (Red = -25lb, Blue = -50lb, Green = -75lb.  Example:  bodyweight 150lb, used blue band, score is 150-50 = 100).

Part 3:  8 min AMRAP of:  6 walking lunges (per leg), 6 pushups, 6 pullups, 2 parking lot laps – to the sidewalk and back is 1 lap (score is 24 reps per round – parking lot laps don’t count).

Add your best weight for 5 reps in the bench press and pullups to your rep total in the AMRAP for your score.

Cash-out: FTL stretches

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