Monday – 121001

All together, FIVE, yes FIVE CrossFit Wylie athletes reached the podium in their respective age groups, and Keith was one spot out of a top 3 at the 5K this weekend. RESULTS. Not too bad for a group that rarely runs. I think we answered the question of “Does CrossFit provide enough cardio?” I bet 2 or 3 of those athletes could also medal in a local weightlifting competition. Hmm, might have to find out…

Still trying to nail down all the teams for the Terror at the Tower Competition. Keep the list on the board updated as you figure it out.

I know we have a lot going on but here’s another event worth doing, especially if you can’t make the Tower event. Laura and I will be participating.
Treasure the Chest Fundraiser
At CrossFit Heath
Sat. Oct. 20th – Sign In 8:30AM – Starts 9:00AM
2 Person Partner WOD – Details TBA
Purpose: 100% of all donations and entries will go to The Health Center at Helping Hands of Rockwall to help less fortunate women receive mammograms. A $25 minimum donation is required to participate and gets you a free t-shirt. If you would like to donate and not participate, contributions of any amount are greatly appreciated. Show your support to TREASURE THE CHEST and dress crazy pink, CrossFit style.

If you finished the September challenge, write your name on the board. October’s daily challenge… 400M Run/Row. You don’t want to fall behind on this one. Run or Row 400M every day, including weekends. Running/Rowing completed in WODs counts.


10 minutes to Warm-Up/Practice Power Clean & Push Jerk – Low Weight


“GRACE” (October’s Benchmark)

For Time:
30 Clean & Jerks (135/95) DEMO… lulz

NOTES: Any style Clean and Jerk or Push Press is acceptable. The most common would be Power Clean into Push Jerk. If needed, scale to 65% of 1RM Clean & Jerk


Mobility Work w/ Available Time Remaining

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