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 BurpeesĀ 

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)

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 12 PM

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