Thursday, October 12th

Deload Week

Single Arm KB Front Squat (KB Racked in Front Rack Position) 12-12-12

Single Leg Bent Leg Bridge 12-12-12

then,

4 Rounds for time of:

12-DB Power Cleans (40’s/25’s)

12-Walking Lunge Steps w/DB in Front Rack Position

12-Lateral Burpees over DB’s

 

*On October 28th The Ville will be hosting a fundraising wod for the family of LMPD Officer Jason Schweitzer who was tragically killed by a drunk driver in Lexington, Ky.  You can donate and purchase a shirt at the link below.  CrossFit 222 will show up as the host but you can choose your shirt size and our location when checking out.  The shirts will be brought to The Ville for you.  Please sign up soon and show your support for one of our LMPD officers and his family!

Event brite link: https://www.eventbrite.com/e/teamschweitzforever-memorial-hero-wod-tickets-38057643436?aff=affiliate1

 

*The next Strength Program will start October 15th.  For more information contact Eric at fallscitystrength@gmail.com.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now. Truegritcomp.wordpress.com.  Workout 1 is posted!  If you’d like to be on a team but don’t have teammates please email Daniel.

Wednesday, October 11th

Deload Week

200M Run

10 Ring Muscle Ups

50ft DB  Waiters Walk, Right Arm (50/35)

50ft DB Waiters Walk, Left Arm

400M Run

8 Ring Muscle Ups

50ft DB Waiters Walk, Right Arm

50ft DB Waiters Walk, Left Arm

800M Run

6 Ring Muscle Ups

50ft DB Waiters Walk, Right Arm

50ft DB Waiters Walk, Left Arm

400M Run

4 Ring Muscle Ups

50ft DB Waiters Walk, Right Arm

50ft DB Waiters Walk, Left Arm

200M Run

2 Ring Muscle Ups

50ft DB Waiters Walk, Right Arm

50ft DB Waiters Walk, Left Arm

for time.

*On October 28th The Ville will be hosting a fundraising wod for the family of LMPD Officer Jason Schweitzer who was tragically killed by a drunk driver in Lexington, Ky.  You can donate and purchase a shirt at the link below.  CrossFit 222 will show up as the host but you can choose your shirt size and our location when checking out.  The shirts will be brought to The Ville for you.  Please sign up soon and show your support for one of our LMPD officers and his family!

Event brite link: https://www.eventbrite.com/e/teamschweitzforever-memorial-hero-wod-tickets-38057643436?aff=affiliate1

 

*The next Strength Program will start October 15th.  For more information contact Eric at fallscitystrength@gmail.com.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now. Truegritcomp.wordpress.com.  Workout 1 is posted!  If you’d like to be on a team but don’t have teammates please email Daniel.  Deadline to register and get your shirts is Oct. 21st.