Thursday 10/31/13

The box having fun at our “Franken-WOD” competition.  Great work everyone, awesome costumes and superior effort!

Strength
4 Alternating rounds of:
5 Push Press – heaviest possible
Max Effort Strict Pull-Ups

Use the least amount of scaling needed for pull-ups

WOD
5 rounds for total time of:
6 Shoulder-to-Overhead 115/85
9 Push-Ups
12 Box Jumps 24/20
Rest 1 Minute

Each round should be performed as an all out sprint as fast as you can possibly go. Utilize your rest so you can give it everything you have each round.

Basics
4 rounds for time of:
8 Pull-Ups
10 1 Arm Kettlebell Push Press (5l/5r)
12 Box Jumps

Cash For Candy

This year, CrossFit Frontier will be implementing a cash for candy program!  We will pay $0.10 per oz of candy for kids who’d like to make a healthy decision this holiday.  This will happen this Sat at the beginning of CFK (1:15) for the kiddos and 2:00 for the teens (during class).  We will then donate the candy to the candy buy back program where it will then be sent off to troops in harms way.  This is a very special program that creates benefits many.  We hope to have a large participation!  Have all the fun of Halloween with a healthy, caring alternative to pigging out on candy bars all night! :)

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