Happy Halloween! Don’t forget that the Schirm’s are hosting a costume party at their home on Friday, Nov. 2nd, starting at 7pm. All Kingfield members are welcome. Check the signs in the gym or the CrossFit Kingfield Facebook page for more details.
Be sure to check your inbox today. You should receive an email detailing the changes upcoming at Kingfield.
Also don’t forget to register for the in-house Holiday Competition!
Metcon - 4 Rounds For Effort:
0:30 second assault bike for calories @ RPE 7
7 Bench press @ moderate**
5 Strict pull ups
REST 2-3 MINUTES BETWEEN ROUNDS
24 minute cap
**Athletes should choose a weight that will allow them to maintain control, but also complete all 7 reps unbroken!