CrossFit – Thu, Oct 12


Sign Up for Nightmare at Verdant (Oct 21-22). Final sign-up day is October 16!

Happy Birthday Ian R!!

Happy Birthday Kira R!!

Happy Birthday Jen A!!

CrossFit Gymnastics Cert this weekend in Downtown. Gym is closed Saturday and Sunday Oct. 14-15!

Happy Birthday Kylie L!!!

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (3 Rounds for time)

3 x 1150/1000m Row

Rest 2:00

Goal is to go at a faster pace than your 2K attempt from two weeks ago
Record each time separately

Metcon (Checkmark)

10 Gymnastics Focus EMOM

Odd: 15/12 Handstand Push-Up

Even: 20 Russian KB Swing 70/62
Change HSPU to something challenging… deficit, strict, etc.