REMINDER: The CrossFit Frederick Oktoberfest and Chili Cook-Off are this weekend, October 6th from 4:00 pm until 7:30 pm. Contestants can enter into our Chili Cook-Off under three categories: Anything Goes, Paleo and Vegetarian. Sign-up at the Front Desk of the gym!!!   Only interested in tasting and judging chili…that’s OKAY! Bring beer and a side dish or appetizer to share. Feeling festive? Wear your lederhosen and dirndl dresses.

REMINDER: The CrossFit Frederick Oktoberfest and Chili Cook-Off are this weekend, October 6th from 4:00 pm until 7:30 pm. Contestants can enter into our Chili Cook-Off under three categories: Anything Goes, Paleo and Vegetarian. Sign-up at the Front Desk of the gym!!!

Only interested in tasting and judging chili…that’s OKAY! Bring beer and a side dish or appetizer to share. Feeling festive? Wear your lederhosen and dirndl dresses.

TODAY’S WOD:

A. Split Jerks, 10 sets of 2 reps (alternate sides), 1-minute rests, increase loads.
then…5 sets of 1 rep, 2-minute rests, increase loads.

B. Strength 101:
“The Chest #1”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load.
3) Dumbbell Flies on Med Ball 10-8-8-8-6 reps for load.
4) Parallel Dips 15-10-8-8-8 for full range of motion. Partner assisted if required.
5) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
*Compare to 7/16/18.

Post loads for part A and reps/loads for part B to Members Area or comments.

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