Photo by Kelbert McFarland Photography
> Pull-Up Clinic // Sat. Oct. 28 from 9:00-10:00am// $15 per person// Beginners to Advanced// Sign up at the box
>Halloween WOD // Come ready to workout dressed up in your favorite halloween costume! Be ready to take on the Halloween WOD on Tuesday, October 31st! Prize will be awarded for best dressed in each class!
>Run to Honor Veterans DAV 5K // Sat. Nov. 4 at 9:00am at Guthrie Green// $30 per person. $15 for youth & veterans// Click here to register online & join our team CrossFit 51
(6 min cap)
10 Single Arm Dumbbell High Pulls
*Each round perform L/H and R/H. Choose a weight that allows 10 challenging reps. Watch clip for more info on technique.
(10 min cap)
20 second Negative Pull-up Hold (20 second Hang Hold)
Right into max Strict Pull-ups (Kipping Pullups)
Workout of the Day
Every 90 seconds for 9 Mins (6 rds)
6 Dumbbell Deadlifts @ 50#/35# (40#/25#)
6 Dumbbell Reverse Lunges
6 Dumbbell Hang Squat Cleans
*Goal is to go unbroken each round. Choose a weight that will allow you to do so.
*Post scores to BTWB.
“The days you don’t want to, are the days you need to.”