Sumo Deadlift
Build to a 3RM
Then do 2x5 dropsets
40lb drop for men
25lb drop for women



10 Overhead Squats 95/65
20 Russian KB Swings 70/55
30 Double Unders

L3: Overhead Squats 115/75, American KB Swings 70/55,


Comp HW

Back Squats
4x3 Across Starting at 80% of 1RM Back Squat

3x10 Ring dips


We'd like to thank everyone who participated in our Halloween WOD and to all of those who dressed up! You all looked great! Here are you winners:

Best and Most Creative: Three Blind Mice (Nancy, Kathy, & Avery)
Funniest: Mermaid Man/Woman (Chelsea)
Scariest: Scarecrow (Aidil)

Congrats to you all! You can claim your KillCliff next time you're in the gym!


CrossFit Journal: The Performance-Based Lifestyle Resource