Monday – 102113

(Overdrive Halloween Party 2012! Let this year be another epic party!)

Nutrition Challenge : Day 21

Article : “Crossfit Put to the Test”

Announcements :
1. Our annual Halloween Party is this Saturday at 6 pm! Wear your costume, contribute a pot-luck dish, bring your friends, and get ready to dance, drink, and play fun games all night long! Prizes will be given out to the best costume! (Reminder : Please RSVP to the event page on FB so we know how much beverages to stock for Gracey’s bar!)
2. Email list – Please be sure to confirm/input your emails this week before you leave the box(I will try to have the computer at the whiteboard)
3. In-Box Chiropractor : Jeff Almon – He will be taking clients every Thursday from 4-8 pm. To sign up, please put your name up on the whiteboard and then email him secure your spot. He will email you back to confirm.

Mobility/Joint Prep : Shoulders using GHD and Box
OWOD : Snatch
30 min Snatch practice, eventually working up to a heavy single
CWOD : For max reps
1 min KB Swings(24/16)
1 min Box Jumps(24/20)
1 min KB Swings
1 min Box Jumps

BCSWOD : TGU(15 min to heavy single per side)
BC : Ladder 5-10-15-10-5 rep rounds of
Med Ball Clean to Wall Balls(20/14)
Burpee Box Jumps(24/20)
Double Unders(conversion is x 3 singles)