10/16/17 – South End Wine Fest Saturday

RANT

This Saturday the South End Wine Festival is taking place in the big Carson parking lot.  The event starts at 2pm but they will be setting up during the morning on Saturday.  We will have our normal class schedule but please park in the front S. Mint Street lot (or walk, run, bike if you can!).

CrossFit Performance

STRENGTH

A. Ring Pushup @31×1, AMRAP in 5 minutes

or

B. HR Pushups @3131, AMRAP in 5 minutes

METCON

15 min AMRAP

100m Run

3 Box Jumps (24/20)

3 DB Front Squats (35/25)

100m Run

6 Box Jumps

6 DB Front Squats

100m Run

9 Box Jumps

9 DB Front Squats

etc.

Dose Response: Max Aerobic Power – Choose a box height and DB load that allows for a constant, sustainable output throughout this piece.