Lots of stuff coming up!
Oct. 29th Barbells for Boobs
Nov. 5th CrossFit Liftoff
Nov. 6th Free Yoga session at Zen
Nov. 9th Shoulder Mobility Seminar with Keith Wittenstein!
Check out the Events tab on the website for details
 
Wednesday
Warm-up
Coaches Choice (Shoulder Focus) – 5 Minutes
 
Weightlifting
Fitness: 3×5
Perf/Comp: Wendler
15 Minutes
 
FIT: Shoulder Press (3×5) 
Shoulder Press (5-5-5+ Wendler 65%-75%-85%)
 
Metcon
12 Min Cap
Metcon (Time)
21-15-9
Calorie Row
Pull-up

Sub: Jumping Pull Up
 
Mobility (Coach/Athlete Choice)
10 Minutes

 

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