Nov 2nd – 8th
Monday: Back squat (de-load) + WOD
Tuesday: Push press + UB/Core strength
Wednesday: HYROX / Conditioning
Thursday: Power clean & Pull-up Interval WOD
Friday: Bench press + AMRAP
Saturday: CrossFit / Conditioning
Sunday: Clean & Jerk + Accessory strength
Nov 2nd – 8th
Monday: Back squat (deload) + WOD
Tuesday: Push press + UB/Core strength
Wednesday: HYROX / Conditioning
Thursday: Power clean & Pull-up Interval WOD
Friday: Bench press + AMRAP
Saturday: CrossFit / Conditioning
Sunday: Clean & Jerk + Accessory strength
Oct 26th – Nov 1st
Monday: Push press + WOD
Tuesday: Back squat + LB Strength
Wednesday: HYROX / Conditioning
Thursday: Bench press + Gymnastics
Friday: Overhead squat / Mixed interval WOD
Saturday: Halloween partner WOD (604 Costume contest!)
Sunday: Snatch + Accessory strength
Oct 19th – 25th
Monday: Back squat + WOD
Tuesday: Push press + Upper body strength
Wednesday: HYROX / Conditioning
Thursday: Power cleans + Interval WOD
Friday: Mixed movement AMRAPs
Saturday: CrossFit / Conditioning
Sunday: Clean & Jerk + Accessory strength
Oct 12th – 18th
Monday: Thanksgiving Team WOD (Limited Schedule)
Tuesday: Back squat + LB Strength
Wednesday: HYROX / Conditioning
Thursday: Bench press + WOD
Friday: Thruster +
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + Accessory strength
Oct 5th – Oct 11th
Monday: Push press + Gymnastics Metcon
Tuesday: Back squat + LB Strength
Wednesday: HYROX / Conditioning
Thursday: Clean complex + Benchmark “Elizabeth”
Friday: Mixed movement intervals
Saturday: Mixed CrossFit / Conditioning
Sunday: Clean & Jerk + Accessory strength
