Tabata Handstand Hold or Handstand Walk
- 500 m row
- 30 deadlifts (185/135 lbs)
- 10 box jumps (24/20″)
- 100 double unders
- 20 deadlifts
- 20 box jumps
- 400 m run
- 10 deadlifts
- 30 box jumps
A=155/105, B=115/75, C=85/55 or lower
Notes and Announcements
The CFI class schedule on CF Dashboard has been updated thru November. Please note the Box is closed next Saturday, Sunday and Monday for the Goal-setting and Kettlebell Seminars.
The Basics Class Schedule is changing this November! The Tuesday and Thursday sessions will be canceled. The Basics Program will now only be offered Monday, Wednesday and Friday at 5:30am, 8:30am, and 6:00pm. Please note that due to the closure of the gym on Monday November 5th, those Basics Classes have been moved to Tuesday November 6th.
Basics Members, please remember to sign-up for your Basics Classes! Please sign-up by at least the night before. If you fail to sign-up, you now run the risk that the session will be canceled and a coach will not be present. If you show up without signing up beforehand, the coach has the right to give you a burpee penalty!
Starting this next month, Annie Mac will begin leading the 5:30am Basics Classes. Also, Ben M will begin leading regular CrossFit sessions on Tuesday afternoons. Andrew and I will usually be on-hand as Annie and Ben start coaching on their own. Eventually they’ll start working into the schedule more. We’re excited to have them on our coaching team!