October 26th, 2016

A. 3 x 1,000 meter Row
Rest 2:00 between each
(Make sure your rower is set to count down)

Compare previous time here

B. Accessory, not for time:
50 Back Extension
50 Hollow Rock
*break up reps any way*

Box News:
The 2016 CrossFit Liftoff is coming up! This is a competition where you’ll do 2 max effort lifts (Snatch and Clean and Jerk) and then complete a workout. There are weight classes in this competition and a teenage/masters category as well. The workout is going to be released on November 3rd, and we will be holding a get together Saturday November 5th to throw down together! We’ll start with the Snatch, then the Clean and Jerk, and then we’ll do the workout. We’ll plan on starting around 9am, and everyone is welcome. You don’t have to be signed up online to throw down, but if you do you can submit your score and compare yourself to people around the world in your same weight class. We’ll bring the grill and cook some food when we’re done, so come and have some fun!