25 Oct MONDAY, OCT 26TH
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, MONDAY OCT 26TH
3 min AMRAP, 1 min rest- 4 cycles
3 Deadlift
6 Jumping Air SquatsÂ
9 Overhead Plate Sit-ups (45/25)
Lv1: 165/105
Lv2: 205/135
Lv3: 255/175
*Restart AMRAP every cycle
Finisher:
Bent over Barbell Row
4×10
A PEEK INTO THE WEEK…
Tuesday: Endurance WOD
Wednesday: Week 4 of 4 of 20 rep back squat
Thursday: Push dominante (chest)
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