Complete the following for time:
30 Box jumps (M: 30″, W: 24″)
30 Chest-to-bar pull-ups
30 Kettlebell swings (M: 32 kgs, W: 25 kgs)
30 Walking lunges with barbell (M: 95 lbs, W: 65 lbs)
30 Knees-to-elbows
30 Push presses (M: 95 lbs, W: 65 lbs)
30 Hip extensions, holding plate (M: 25 lbs, W: 10 lbs)
30 Wall balls (M: 20 lbs to 11-foot target, W: 14 lbs to 10-foot target)
30 Burpees
30 Triple-unders

Complete the following for time:
400 Meter run
50 Pull-ups
400 Meter run
50 Push-ups
400 Meter run
50 Sit-ups
400 Meter run
50 Squats


Eating in the Mornings?
Do you find it hard to eat breakfast in the mornings? Too early to eat or not in the mood? Check out this short but informational article from on the effects of not eating breakfast in the mornings.
How Soon After Waking Up Should You Eat?
“Whether you’re pressed for time in the mornings or you’re just not hungry, missing breakfast is a big mistake, especially when trying to avoid weight gain or trying to eat for optimal energy. Your metabolism slows during sleep to conserve energy and needs fuel to restart the engine. The sooner you feed your body for the day ahead, the better.”
Halloween Costume WOD
Tomorrow we will be having a Costume WOD. Wear your costumes throughout the day, and the Best Costume will win a prize. The prize is one month of free membership!

*You must be able to workout in your costume to be eligible for the prize.

Free Community Workout
This Saturday, November 1st, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).