10/21/14 – Halloween Massacre

Workout of the Day

DanielBulgarianSplitSquat

This is what’s going down this weekend! We will be closed Saturday morning. Luis and myself will be competing at CrossFit Vacaville’s Halloween Massacre!

The event will go from 10AM – 4PM. We will have the exact heat times within the next few days and we’ll make sure to post them so everybody knows who goes when.

The address for the event is – 1021 Hume Way, Vacaville, CA 95687. Parking info/directions can be found here.

The food options: MEAT UP will be here selling PALEO meals. Rise bar will be here is well selling energy, protein, or breakfast bars. We will also have Amara, Fit Aid, and waters for sale. For other food options Costco is next door, there is also a Sonic, Dairy Queen, Starbucks, and Subway within walking distance.

Make sure you guys come prepared to cheer till you loose your voice…. VIVA LA COALITION!

-Joey

___________________________________________________________________________________________________________

Four sets of:
A1. Push Press – 3-5 reps (2 second pause in bottom of dip, 1 second pause at top of press)
-Rest 90 seconds-
A2. Weighted Supinated-Grip Pull-Ups – 3-5 reps @ 2110
-Rest 90 seconds-
+
For time:
10 Wall Balls 20/14
1 Ring Dip
9 Wall Balls
2 Ring Dips
8 Wall Balls
3 Ring Dips

1 Wall Ball
10 Ring Dips

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