Good luck to Coach Marquel as he competes in the Firefighter Combat Challenge World Championships in Kentucky this week. We wish him all the best as he takes on the rest of the world!
Saturday October 28th Gym Schedule:
8am: CrossFit Class
9am: CF Kids Class
GYM CLOSES at 10am
Weekend Events:
The Unrivaled Classic Weightlifting Meet will be Saturday October 28th at the Chesapeake Conference Center. Come show your support to our local weightlifters as they throw up some heavy weight on the platform. Coach Kenny has done an amazing job putting these meets together over the last few years. They get bigger and better each time. There will be food and local venders there on site.
The Wicked 10k Run down at the Oceanfront. Register at: http://wicked10k.com
COMP/OPEN
Squat Clean
Build to Heavy Single
Build to Heavy Single
followed by…
“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (135/95) (115/80)
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (135/95) (115/80)
FITNESS
Squat Clean
Build to Heavy Single
Build to Heavy Single
followed by…
“Four Wheeler”
2 Rounds:
300 Meter Run
18/12 Calorie Bike
12 Squat Cleans (95/65)
2 Rounds:
300 Meter Run
18/12 Calorie Bike
12 Squat Cleans (95/65)
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