VOTE FOR THE HALLOWEEN COSTUME CONTEST WINNER!

This morning at 10am we will be posting our 5 Finalists to our Instagram and Facebook Member’s page! Every member of Hardware each gets 1 vote. If you are not on social media, you’ll find a section of the whiteboard at the gym dedicated to your vote. Otherwise, follow us @hardwarecrossfit on Instagram or find the Final 5 in the Hardware FB Group and cast your vote.

Voting will be open until 8pm on Tuesday, November 6th and the winner will be announced Wednesday morning!

 

 

ANNOUNCEMENTS

 

NOVEMBER AOTM: ERIC S.

It’s Eric’s month! Head to our Athlete of the Month page HERE to see Eric’s Q&A.

 

COMMUNITY WOD – Sunday, November 11th, 10-11am

Hardware’s Community WOD is happening this weekend! Sunday, November 11th, from 10-11am, we will be holding a totally FREE, all-levels workout. Members and non-members are all invited. The more the merrier!

*Note: Open Gym will not start until 11am due to the community WOD.

 

STRENGTH

 

WENDLER CYCLE 2 – WEEK 3

 

Back Squat:

75% of TM x 5

85% of TM x 3

95% of TM x 1+

*Training Max (TM) is 90% of 1RM

**Training Max may have been adjusted slightly higher 2 weeks ago. Use that number.

 

 

CONDITIONING

 

“BASE LINE”

 

FOR TIME:

500m Row

40 Squats

30 Sit ups

20 Push Ups

10 Pull Ups

 

POST WORKOUT

L-Hang / Tuck Hang / Hollow Hold: 3 max effort holds

 

 

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