Saturday, October 29th

Free Halloween Wod today at 9:00am at The Ville and 10:00am at East!  Wear your costume, best one wins a prize.  All other class times and open gym are cancelled.

Bench Press 2-2-2-2-2\@90%1RM

Pendlay Rows (Clean Grip) 2-2-2-2-2\@90%1RM

then,

2 Groups: Alive & Zombie

If you are alive you will start the wod  3 minutes before the zombies start.  Zombies will try to catch up to the Alive group.

Run 800M

20 Double Unders

40 Squats

60 Situps

40 Pushups

20 Pullups

Run 400M

*If you are a Zombie and fail to catch at least one person you must perform a 25 burpee penalty.  

**If you are Alive and you get caught by a Zombie you must also do the 25 burpee penalty.

*CrossFit Kids today at Louisville East at 9:30am.  Kids, wear your costumes!

*True Grit 4 is filled with teams ready to rumble for 1st place on November 5th! Come out and watch the action at The Ville starting at 9:00am. https://truegritcomp.wordpress.com

*We are collecting blankets, scarves and gloves at Louisville East and The Ville for the homeless this winter. If you’d like to donate please do so by November 12th. There are bins at each location for your donations. Thanks!

*The next Strength Program starts Sunday, November 6th. For more info contact Eric at fallscitystrength\@gmail.com.