Friday – 161028

Friday – 161028


Happy Birthday Lori!


  • Costume Contest this Today!!!
    • Wear your costume during your workout TODAY!  Best costume for the day wins a FREE T-shirt and FitAID!
    • Hang out with the community after Friday Night Lights!


Every 80 seconds, for 12 minutes:
Station 1 – Muscle Ups x max reps in 40 seconds or 3-step Muscle Up Progression (2 Kips on rings w/ false grip, 2 kipping Ring Rows w/ false grip, and 2 banded Muscle Up transitions w/ false grip)
Station 2 – Handstand Walk x max distance in 40 seconds or max reps Shoulder Touches in 40 seconds
Station 3 – L-Sit hold x 40 seconds of accumulated time


Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

Against a 3 minutes running clock, complete:
400m Run
Max reps of Hang Power Snatch (95/65)
rest 3 minutes and repeat for a total of 3 sets