Squat Snatch
Build to Heavy Single

“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-ups

Masters/Int: 75/55


Capacity Builder
5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups

Substitutions for Double Unders:
Reduce Reps
1 Minute of Pracitce
120 Single Unders

Substituions for Ring Muscle-ups:
Reduce Percentage
Banded Strict Ring Muscle-up


“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Upcoming classes and events…

=> CrossFit Open! October 10th – November 11th. Be a part of our favorite event of the year…the CFA Open Intramural! Sign up here: 2020 CrossFit Games Sign-up

=> 4th Annual WODing for a Cure! Saturday October 19th at 8am. All proceeds will benefit ACS Making Strides Against Breast Cancer! All are welcome to participate. Click here to donate to this great cause: ♥ Http://main.acsevents.org/goto/doreenmortier

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.