Wednesday 10/24/2012


      • Final week of the Partner Challenge!
        For this last week, you will need to complete the Partner Challenge by doing the closing WOD below and taking your after pics! Good luck to all!!
      • Halloween Party, Saturday, October 27 @ 4pm.
        Partner Challenge Winner will be announced!
        Best costume contest male and female. Must perform WOD in costume to be RX (prescribed)! WOD will start at 4pm then party shortly after. It’s potluck so bring your favorite Paleo or Faileo dishes and drinks!!
      • Welcome CrossFit Kids LIVE!
        We are offering 8 FREE SATURDAY sessions beginning November 3 thru December 29 (excluding November 24):
        -Preschool (3-5 years old): 9:30am (20-min session)
        -Kids (6-12 years old): 10:00am (30-min session)
        Classes are limited, so call or email us TODAY to sign up. Let’s have our kids discover the fun of fitness!
        213.293.9348 (XFIT)

Strength: OHS 5×5 (50% > 70% of 1RM)
Skill/Technique: Hang Snatch + Snatch 7×1 (50% > 70% of 1RM)

WOD: Total reps of

AMRAP in 3 minutes of KBS (m:55#/f:35#)
Rest 1 minute
AMRAP in 3 minutes of Hand Release Push-ups
Rest 1 minute
AMRAP in 3 minutes of Shuttle sprints (25m-50m-75m)

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