Wednesday, October 9 2019




No Friday PM classes this week! Instead, Friday Night Lights! Sign up for heats on Friday will open on Thursday night after the Open announcement at 8pm!
Can’t make Friday night? No problem! We’ll be doing the Open WODs during regular class times!
(5:25am, 6:30am, 9am, and 12pm)

Columbus Day Schedule
Monday, October 14th
- Classes at 8:30 and 9:30am, Open Gym from 5:30-7:30pm!

CrossFit City Line APPAREL

Men’s and Women’s Sweatpants in Gray or Black. $50/pair. Visit the members Facebook page to see! Ordering closes on Saturday, October 11th!


Overtime (pre-workout)
Tabata Row for calories

- :20 of work followed by :10 of rest for 8 rounds (4 minutes total)
- Our goal is to maintain the same number of calories each round
- Score = lowest number of calories rowed across all intervals

"Up the Ladder"

3 Rounds for time:
10 Muscle ups
20 Deadlifts (225lbs/155lbs)
30 calorie Row

Coaches’ Note: 3 different pulls are featured today. One upper body and two lower body and three different modalities: gymnastics (muscle ups), weightlifting (deadlifts), monostructural metabolic conditioning (rowing). The muscle ups should be something that can be finished in under 2 Minutes each round. To go for the written rep scheme, we should be able to perform 10 unbroken but don't necessarily have to during the workout. It should not be taking us over 3 sets total to finish the muscle ups during any round. Our deadlifts should be a relatively moderate weight that we can complete unbroken every round if we wanted to, but will probably be completed in 2 quick sets. We should be finished with them in one minute or less. The 30 calorie row should be a number of calories we can complete in under 2 minutes for the balance of the workout.

Rachel Binette