23 Oct SATURDAY, OCT 24TH

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, 12:30 ADDED!!!
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: SATURDAY OCT 24TH

8:30 AM LITE N TITE

10 rds, with one Kettlebell (35/25)

All on one side:

5 Single arm Hang Squat Clean

4 Single arm Front Rack Lunges (total)

3 Single Arm Thrusters 

Repeat on other side

then, 25 DU

Rest 30 sec

Finisher: 

90 sec couch stretch per side

9:30, 10:30, 11:30 AM CLASSES

10 rounds for time

3 Hang Squat Cleans

2 Front Rack Lunges, Right

2 Front Rack Lunges, Left

1 Thruster

25 DU

1 min rest

Lv1: 65/45

Lv2: 95/65

Lv3: 125/85

Finisher: 

90 sec couch stretch per side

A PEEK INTO THE WEEK…

Sunday- Push dominate- Jerks (lifting only)

Monday- Pull domiante

Tuesday- Long/Gym

Wednesday- 4th week of 20 rep Back squat