Saturday - Monday, October 14th - 16th

******MAKE SURE YOU SIGN UP FOR MESSAGE/SOFT TISSUE WORK WITH JOY! TUESDAY AND THURSDAY - OCTOBER 17TH AND 19TH @ 430, 530 AND 630 PM... RESERVE YOUR SPOT ON THE MAIN BOARD.

25% OFF ELM CITY CROSSFIT ATHLETES! $75 PER HOUR SESSION

FOR FURTHER INFORMATION - CONTACT JOE

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Saturday

Warmup: 8 mins of:

3 wall walks

10 broad jumps

10 dumbell thrusters

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Super Saturday: "Glenn"

For Time:

30 Clean & Jerks 135/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

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Sunday Funday:

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am - Sunday fun run = Everyone is welcome to join!

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Monday

Warmup: 12 minutes of

12 banded pull aparts

12 PVC Pass-throughs

12 ring pushups

12 ab mat situps

12 jumping lunges

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buy-in: 2 minute max rep burpees

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Strength: Sumo Deadlift 6! ~ increasing load

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WOD: 5 minute AMRAP

3 Deadlifts 225/155#

6 box overs 24/20"

rest 3 minutes

5 minute AMRAP