21 Oct THURSDAY, OCT 22ND
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, THURSDAY OCT 22TH
STRENGTH:
Alternating for 4 sets of each:
8 Barbell Romanian Deadlifts
30 sec hollow hold
WOD:
30s on/off- 6 rounds
1 round =
30 sec for max reps -Hang Power Snatch
30 sec rest
30 sec for max reps -Reverse Burpees
30 sec rest
Lv1: 65/45
Lv2: 75/55
Lv3: 95/65
A PEEK INTO THE WEEK…
Friday- Long/gymnastics. WOD only
Saturday- Squat dominant
Sunday- Push dominate- Jerks (lifting only)
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