(Scheduled date above is tentative. Will confirm later this week.)

It’s that time of year. October is Breast Cancer Awareness Month. It also means it’s time for the great fundraiser (read more here Barbells for Boobs). This year we will be running it a Saturday in October. It being a day where as a community we do the WOD “Grace” in various incarnations like individual and team divisions with prizes and bragging rights at stake. We will also be getting a T shirt designed (in pink of course) to raise money for the cause. You can also donate directly to BFB through the link above or here.

Keep your eye on October 20th and 27th as possible dates for the community event. It’ll be just the same time we usually have classes so don’t fret and plan on making it. If the 27th you bet Best Costume will be a category!

TUESDAY

CrossFit

Strength: Snatch and Overhead Squat
a: 10 Minutes to find a 2 rep max TnG
b: EMOM 7m : 1 Snatch + 3 OHS

WOD: EMOM 14m, score is total Hang Squat Snatch completed
O: 8 Toes to Bar then AMRAP Hang Squat Snatch 115/75
E: 8 Burpees

S: Weighted Situps, 75/55, 5 Burpees
L1: Scaled TTB, 95/65, 6 Burpees

Rx+: 12 TTB, 10 Burpees

Strong

Lift : Snatch

a: 10 Minutes to find a 2 rep max TnG
b: EMOM 7m : 1 Snatch + 3 OHS

Accessory : 3 Rounds
x6 Barbell Row
x8 KB Swing
x3 Strict/weighted pull-up

Conditioning : 4 Rounds
15 Weighted Situp
10 Hang Squat Snatch
5 Cal AB
5 Burpees

The Program

1. Strength and WOD

2. EMOM 12m : 1 Squat Clean + 1 Front Squat + 1 Jerk

3. 4 Rounds
75′ Farmers Carry 70/53 each hand down and back
10 KB Front Squat 70/53 each hand
75′ Front Rack Carry 70/53 each hand
75′ Walking Lunge 70/53 each hand, straight arms at side