20 Oct WEDNESDAY OCT 21TH
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE.
JOIN US for the Halloween Partner WOD:
When: Sat, Oct 31 @ 8:30, 9:30, 10:30 and 11:30. (Will add a 12:30 if needed)
Where: The field
Standards/Details:
– Partner format – male/male, female/female, or mixed gender
– Rx (L3) and Scaled (L1 or L2) divisions
– 1 partner per pair should sign up for a space on using the Zenplanner app (like you do for class) before 10/30/20.
– Each partner needs to stay at their own individual station during the WODs (Masks not necessary while at your station)
– Bring chairs and hang out away from class when not competing. Personal food and drinks are encouraged, but please remain socially distant – this is NOT a potluck
– Prizes for best costumes and overall best of the day
**This event is for members only. If you would like to bring a non-member who has CrossFit experience as a partner, please ask Alexis first.
**There will be NO OPEN GYM ON Oct 31. Open gym is on Sunday 11/1 @ 9:00/10:30 instead.
WOD, WEDNESDAY OCT 21TH
STRENGTH:
Every 2 min for 5 sets
5 Tempo Push-ups (3:0:3)
*Add weight if necessary
WOD:
8 min AMRAP
4 Double DB/KB Power Clean
8 Double DB/KB Push Press
50ft Double DB/KB Overhead Carry
Lv1: 25/15
Lv2: 35/25
Lv3: 50/35
A PEEK INTO THE WEEK…
Thursday- Pull dominant (deadlift variation). Strength + WOD
Friday- Long/gymnastics. WOD only
Saturday- Squat dominant
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