16 Oct WOD- Saturday, Oct 17

Check out our FALL EVENTS (click on the links for more info)

Don Wilson Golden West Invitational– Sunday Oct 25th
Halloween Hopper WOD and Costume Party– Saturday Oct 31st
Food Bank WOD– Wednesday, Nov 4th

9 am Lite ‘N Tite
WOD:

4 rds for time (20 min Cap)
30 DB SN (total)
20 Box jumps/ box step-ups
15 Burpees

Finisher: Offense/Defense 3-4rds (depending on time)

Offense: Mt Climbers
Defense: Row 200m

9:30 and 10:30 am Regular CrossFit
Strength:

Bench Press
16 min to find heavy 1 rep

WOD:

12 min Ladder
2,4,6,8,10…
Wall Balls (20/14)
T2B

Finisher:

-Rotator Cuff Exercises x2 sets
-Couch stretch x 2 min

Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee’s CrossFit journey here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Oct/17″]WOD LOGGING[/standout-css3-button]

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