ANNOUNCEMENTS

YOGA CANCELLED

Yoga is cancelled this Sunday, 10/13.

THE OPEN IS HERE!

Click here to check out our quick “WHAT TO EXPECT” guide. Good luck to all of our athletes! We’re so proud of all of your fitness gains and can’t wait for you to show them off for the next 5 weeks!

Friday Night Lights 20.1 and After Party

This Friday night, 10/11, all regularly scheduled classes are cancelled for Friday Night Lights. Everyone is invited to come and get your workout in but you’ll need to sign up for a heat time. Stay tuned to the Blog and the Team Hardware CrossFit FB group for heat sign ups.

After Friday Night Lights, there will be an after party! Bring food and friends! We’ve got lots to celebrate!

CROSSFIT

Part 1

FITNESS

15min to Perform…

A1. Bilateral Double Dumbbell Bent Over Row: 5 x 5

A2. Push Ups: 5 x 5 with most challenging variation maintaining perfect form

PERFORMANCE

V1. 15min AMRAP

Strict Muscle Ups

V2. 15min AMRAP

A1. Strict, Deep Ring Dips

A2. Strict, False-Grip Ring Pull Ups

*If you can easily get 30 Reps of each in the 15min, talk to Coach about adding a tempo for more Time Under Tension. (TUT!)

Part 2

3 ROUNDS FOR MAX TTB

3:00 to complete…

17/12 Cal Bike or Row

50 Double Unders

Max Toes to Bar

*REST 1:00*

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