Ryann and Travis

Workout of the Day

Strength
Deadlift
Every minute, on the minute, for 12 minutes, perform two deadlifts at 75-80%
(or 10-20 lbs heavier than last time)

Conditioning
Three rounds for time of:
50 Kettlebell Swings (53 / 35)
30 Wall-Balls (20 / 14)

Rx+ 30 / 20

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31.
3) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

Lauren Fisher – Clean & Jerk

Dr. Ben

Workout of the Day

Warm up
Plyo Drills

Conditioning
Every minute, on the minute, for 24 minutes, complete the following:

Min 1: Alternating Lunges w plate overhead (45 / 35)
Min 2: Row for Calories
Min 3: Pull-ups
Min 4: Run

Level 1: 12 lunges, 9 calories, 9 pull-ups, 150 m run
Level 2: 16 Lunges, 12 calories, 12 pull-ups, 200 m run
Rx+ 12 Lunges w Barbell OH 115/75, 15/12 calories, 7/3 muscle-ups, 250 m run – 28 minutes

Drinking Coffee, for Your Health | the Atlantic 

Christine

Workout of the Day

Strength
Shoulder Press 5 x 3 at 84%

After each set: max strict, dead hang pull-ups, then rest 90 seconds

Conditioning
“Grace”
For time:
30 Power Clean & Jerks (135 / 95)

If Sitting Is the New Smoking, How Do We Kick the Habit? | HuffPost

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

Larry & Company

Workout of the Day

Strength
Back Squats 5 x 3 at 84%

After each set: 15-20 Push-ups, then rest 60 seconds

Conditioning
Complete the following for time:
800 m Run
30 Back Squats (135 / 95)
30 Ring-Dips
30 Burpees Over the Bar

Rx+ 185 / 120, dips on MU rings

Reality Check: To Burn Off That Soda, You’ll Have To Run 50 Minutes | NPR

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

Chase

Workout of the Day

Warm up
Medicine Ball Drills

Conditioning
Two sets of:
2 Min Row for Max Calories
2 Min Plate Pushes Distance (10 m increments)
2 Min Kettlebell Snatches
2 Min Max Sprawl-Balls

4 min rest

Happy Birthday, Josh!

Workout of the Day

Strength
Front Squat 1-1-1-1-1-1

Increasing the load each set, establish a 1 rep max front squat

Conditioning
Josh’s Birthday Workout
Three rounds for time of:
400 m run
15 Front Squats (135 / 95)

Rx+ Thrusters 135 / 95

Sitting is Killing You | Time

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

Brian Van Etten

Workout of the Day

Strength
Power Clean + Hang Power Clean
Every 90 seconds, for 15 minutes, perform 1 Power Clean + Hang Power Clean
Build by feel over the course of the 10 sets

Conditioning
AMRAP in 10 minutes of:
50 Double-unders (100 speed steps)
25 Box Jumps (24 / 20)
15 Handstand Push-ups (L-seated DB Presses)

Rx+ Strict HSPU

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

Amy

Workout of the Day

Strength
Gymnastics
Pick 2-3 of the following movements and work on them for 10-15 minutes:
Muscle-ups, dips, double-unders, rope climbs, handstands (push-ups, holds, walking etc)

Conditioning

Every minute, on the minute, for 21 minutes:
Minute 1: Burpees
Minute 2: Kettlebell Swings (53 / 35)
Minute 3: Toes to Bar

Level 1: 9 reps each movement / minute
Level 2: 12 Reps each movement / minute for 24 minutes
Rx+: 15 reps each movement / minute for 27 minutes – 70 / 53, burpees to a target

Claudia

Workout of the Day

Strength
Shoulder Press 5 x 3 at 81% (taken from the rack, and if you can manage, no touch and go)

After each set: 16-20 dumbbell reverse lunges (heavy), then rest 60 seconds

Conditioning
Each set for time:
400 m run
30 Shoulder to Overhead (95 / 65)

Rest exactly 2 minutes

400 m run
20 Shoulder to Overhead (115 / 75)

Rest 2 minutes

400 m run
10 Shoulder to Overhead (135 / 95)

Rx+ 135 – 155 – 175 / 95 – 105 – 115

Score will be total time including the 4 minutes of rest.

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

Tyler

Workout of the Day

Strength
Back squat 5 x 3 at 81%

Immediately after each set: 20-30 Abmat Butterfly Sit-ups (AFAP), then rest 60 seconds

Conditioning
AMRAP in 12 minutes of:
24 Wall-Balls (20 / 14)
16 Alternating Dumbbell Snatches (50 +/ 35-40)
8 Chest to Bar Pull-ups

Rx+ 30 / 20, 55+ / 45, 8 / 5 muscle-ups

10 New Insights Into Sleep | PsyBlog

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/