Friday Costume Contest: We'll take a Halloween group photo of the members dressed up from each class and post it to our Facebook page. After all the pictures have been posted, the Amp coaches will vote on the Top 3! PRIZES! 1st Place: $75 Reebok Gift Certificate 2nd Place: $50 Reebok Gift Certificate 3rd Place: $25 Reebok Gift Certificate
Saturday Fight Gone Bad Fun: We'll hold an in-house fun competition, with prizes, in the CrossFit benchmark WOD "Fight Gone Bad." Show up to find out the details!
FRIDAY Strength Back Squat [Video] EMOM For 10 Minutes: 1 Back Squat at 75-80% of 1 repmax. Keep weight the same across all sets. Attempt to increase weight #5-10 from last week.
Conditioning 27-21-15-9 Reps Of: • Calorie Row • Power Snatch (#75/55)
Optional Conditioning EMOM For 10 Minutes: 10 Burpee Box Jumps (24"/20")
Light Snatch Efficiency Tips