October 1, 2014 Announcements: YOGA WITH KYLAN TODAY AT 11AM! Halloween Party: The 2nd Annual Halloween Party will be here before you know it, and we have a great evening planned for you all. Start planning your costumes, the categories are Most Original, Best Couple, and Best Overall. We will have great prizes for the winners! You will be able to start buying your wristbands soon through A2F. Wristbands are $10, and include entry, light refreshments, beer, and well drinks. We do however, encourage you to bring drinks of your choice to share. Olympic Lifting Class: The Olympic Lifting Class with Amber will be starting a new cycle soon. For those who have yet to take this class, it is a great way to improve your lifts, with detailed attention and coaching. Stay tuned for the new schedule! The Pandemic Yard: The Pandemic Yard is now fully operational! Because of the popularity of the evening classes, and the popularity of open gym hours, we ask that all open gym activities be taken out to the yard during the 430pm and 530pm classes in order to give priority to those in the scheduled classes. We thank you guys for always being respectful of those around you! A2F October Specials: In addition to our Pandemic Supports shirts benefitting Michelles Place, we are also offering 40% off all shoes in A2F (excluding Nano 4.0s). Supplies are limited, so we encourage you to act fast. CrossFit: Strength: Back Squats 3-3-3-3 with 3 second pause at the bottom WOD: 12 Minute AMRAP Teams of 2 - Alternating Rounds 5 Burpees 7 DB Hang Cleans 10 DB Walking Lunges Athlete Development Program: A. Back Squat 5x5 70% 2-3 Min Rest B. 3RM TNG Power Snatch C. 4 Giant Sets C1. Front Rack Split Squat x8-10/ Leg Rest 1 Min C2. Banded GH Raise x 5 Rest 1 Min C3. GHD Sit-up x14 (4 Second Decents) Rest 2 Min Â
Posted on: Wed, 01 Oct 2014 05:00:07 +0000
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