FRIDAY

Don’t forget Friends and Family Day is Saturday, October 10th during the 8 and 9 am class. If you bring in someone that day and they sign up for Elements, you will receive $50 off your next month’s membership. The workout will not be anything technical. This is a great way to introduce someone to CrossFit that has never done it before. If you are unable to make it that day and would like to bring a guest another day, just let me know and we’ll work something out.

Start getting ready for our in-house competition! I’ll be posting standards soon. There will be a scaled and an RX division. Now is the time to get your feet wet if you’ve never competed before but always wanted to. I would like to do this toward the end of November. I’ll let you all know the exact date.

The weight lifting class is re-opening Saturday, October 10th @ 10 am. Santiago has some new programming coming up for you all. 

Monica and Alison

CrossFit WOD:

50-40-30-20-10

Cal row

wall balls 20#/14#

Every time you break on the wall balls there’s a 10 box jump penalty 24″/20″