Weasel’s brother trains at CF Apogee!

Level 1/2 Test: Monday, October 26th at 7 pm. Sign up ASAP.

Proposed Level 3 Test: Saturday, November 14th at 10:30 am. Stop hiding out in level 2. Find out where you stand. 

5th Annual Costume Contest: Wear a costume to any class on Friday, October 30th. No joke. We take Halloween seriously around these parts. 

Check out last year’s contestants.  And the gems from Halloween 2013. Vanessa stole the show in 2012. You get the idea. Costuming is to CrossFit as Bacon is to everything. Dress up! Workout! Win cool stuff.

Warmup

Dynamic Athletic Movement 
Hip Mobility Series
10 Down Dog Pushups

Skill

20 Minutes: Swings, Overhead Lockout

-Review 2-hand swing
-Review 1-hand swing

Single KB Overhead Lockout:

-Loose vs Packed shoulder
-Bad/Good position drill
-Waiter Walk right arm/left arm 

Lifts

3 x 5 (65-70-75%)
Squat

Levels 0/1
3 x 10
Goblet or 2Kb Squats 

Then, 

5 x 3 (65%)
Press

Levels 0/1
5 x 3
Single KB press per arm