Workout of the Day
A) In 30min:
7 Sets (Rounds) of:
a1. Power Snatch + Hang Snatch + Snatch Push Press/SPJ + Overhead Squat -MTR- 1+2+3+4/
a2. Sprint Forward + Backpedal 5-10-15-20-25
*Score MTR weight & average sprint time.
Pink Bra Tour–Hey CFCM! The Pink Bra Tour, supporting our favorite non-profit, Barbells for Boobs has officially started. BFB is currently touring around the country putting on events at CrossFit gyms to raise awareness and support for Mammograms In Action. CFCM gets to be the final stop on the tour this year (Sat. Nov. 1st)… which is a pretty big deal! As you know, this is one of the events (along with the Open) that we push every year for our community to get involved with. Please follow the link to set up your fundraising page and post it on social media or let your family and friends know that they can donate as little or as much as they would like. In the past our gym has always been one of the top contributing gyms, and we’d love to keep it that way. To find out more about BFB and to start up your fundraising page, click HERE.
Read—Training With Integrity, by Alissa Ackerman from Tabata Times. I really like this one.
Watch—Actively Work in a Position with Austin Begiebing, from CrossFit.
Eat—Ginger Garlic Baked Chicken, from Rasa Malaysia.
1) Block Hang Mid-Thigh Snatch: 3/50% 2×3/60%, 3×3/70%, 3×2/75%
Row 30min @ 50% of THR
b1. Hollow to Tuck
b2. Hollow to Reach, Reach to Pick
b3. Archer to Superman to Cobra to Rev. Cobra Superman
Tri-pod Int & Ex Hip Rotation 3x5ea
High Step Up & Slow Down 3x5ea
4-way Band Walks 3x20ea