Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #68 = 68 Push-ups
As Far As Possible in 10 Minutes:
1 Power Snatch (115/80)
1 Push-up
2 Power Snatch
2 Push-ups
*Continue adding one rep per movement until time ends.
Dessert: Toes to Bar Tabata
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #67 = 67 Push-ups
Every 3 Minutes for 3 Rounds:
10 Shoulder Press (95/65)
Max Calorie Row for remaining time to 2:00
(1 minute rest)
*Rest 5 minutes
Every 3 Minutes for 3 Rounds:
10 Front Squats (95/65)
Max Reps Double Unders for remaining time to 2:00
(1 minute rest)
*Rest 5 minutes
2 Minutes max reps Box Jumps (24/20)
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #66 = 66 Push-ups
“Bradley”
Complete 10 Rounds for Time:
100 meter Sprint
10 Pull-ups
100 meter Sprint
10 Burpees
*Rest 30 seconds between rounds
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #65 = 65 Push-ups
Bulgarian Split Squats
5 x 5 (per leg), increasing weight each round
“Annie Practice”
8 Minute AMRAP:
25 Double Unders
25 Sit-ups
4 Minute AMRAP:
Man Makers (30/20)
Run 1 Mile for the October Run Challenge
100 Day Push-up Challenge:
Day #64 = 64 Push-ups
“Linda Practice”
Complete 10 Rounds for Quality:
3 Deadlift (1.5 Bodyweight)
3 Bench Press (Bodyweight)
3 Power Clean (3/4 Bodyweight)
SCHEDULE OF EVENTS:
7:00-8:00am: Barbell Class (friendly for all levels)
8:00am: Intro to CrossFit (a class for beginners)
8:00-10:00am: Light Rail Run (7 mile run to downtown; bring cash for a drink and light rail fare)
8:00-11:30am: Mountain Bike Ride (3+ hour loop including Chimney Gulch & Apex; intermediate/advanced riders)
9:15-10:15am: CrossFit Lite (a class for all experience levels)
10:30-11:30am: CrossFit Endurance (non-barbell, longer workout)
11:30-12:00pm: Mobility Session (coach-guided stretching and foam rolling)
12:00-3:00pm: Food & Drinks & Raffle Prizes
12:00-12:30pm: Kids’ Race (something fun outside!)
12:30-1:00pm: Beer Mile (we will provide the beer; you provide the amusement)
1:00-2:00pm: S:6 Games (various fun competitions)
2:00pm: Raffle Prize Drawings
*The more activities you do, the more raffle tickets you earn!