Crossfit Spokane

October Update:
⭐️METCON PROGRAMMING:⁠
September kicked off with a BANG testing 1-RM’s of the Front Squat, Clean & Jerk, and Sn**ch! This also marked the kick-off of our second Oly Cycle for 2022…all about dialing in positional work with lighter bars for the first half of this cycle.⁠
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Up until now we have kept things light and worked different positions and the only below parallel, we have touched is with the Front Squat. Well in the second half of this cycle that all changes! We now will take the position work we have practiced the past few weeks and implement them with heavier loads and start to fold in the squat variation of both movements.⁠
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The end of the month will bring us a retest of all 3 lifts so get ready and get excited! Similar to last month the Oly Cycle is going to be the main driver this month so our other focuses are going to remain fairly similar. We will still see 1-2 Grind Workouts each week, a new named workout, and an optional partner workout.⁠
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Get excited for a scary number of gains coming at you this month! ⁠⁠
METCON October Benchmarks⁠
1-Rep Front Squat⁠
1-Rep Clean & Jerk⁠
1-Rep Sn**ch ⁠
1 New Named Benchmark Workout ⁠
Cloudkicker ⁠
California Dreamin (Remix of California Love)⁠⁠
⭐️UPDATES: ⁠
We are adding a 3rd location. Black Goat SPOKANE! (OPEN NOW).⁠⁠
⭐️EVENTS⁠
challenge continues...⁠
10/2 - Gymnastics Workshop (4-week session) ⁠
10/3 - Free Class Day⁠
10/7 - Charity Golf Tournament⁠
10/9 - Grinch Grinder Registration OPENS⁠
10/14 - Intro to Moving Better (4-week session)⁠
10/17 - Fit as a Mother (4-week session)⁠
10/28 - Costume Throwdown ⁠⁠
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