Thank you to everyone who came out this weekend out supported Barbells for Boobs! Both BRCF and UNBTN crushed their fundraising goals. Thank you especially to Coach Alex and Nikki for their efforts in leading the charge, and a special thanks to Coach Missy for her fantastic decorating skills at the Halloween Party!

Quote of the Week: “Today was good. Today was fun. Tomorrow is another one.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strengthmesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3.

Where you are right now: Strength mesocycle 4 with Open style metcons.

Where you are going: Continue strength mesocycle. Beginning of 2017 Open prep.

Monday

RP Nutrition Template = Light

Strength

Back Squat

10 reps at 55%

8 reps at 65%

6 reps at 75%

6 reps at 75%

6 reps at 75%

Conditioning

3 Rounds for Time

400m run

30 KB Swings (1.5/1pd)

60 DUs

Tuesday

RP Nutrition Template = Light

Conditioning

200m Run

1 Round of Barbara:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

400 Run

3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Wednesday

RP Nutrition Template = Light

Strength

Strict Press

10 reps at 55%

8 reps at 65%

6 reps at 75%

6 reps at 75%

6 reps at 75%

Conditioning

9-7- 5

Muscle Ups

Squat Cleans (185/125)

Thursday

RP Nutrition Template = Light

Strength

Deadlift

10 reps at 55%

8 reps at 65%

6 reps at 75%

6 reps at 75%

6 reps at 75%

Conditioning

“Jackie”

1,000m row

50 empty bar thrusters

30 pullups

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Partner WOD

2 Rounds for Time – Split Work as Desired

12 Burpees

12 Thrusters

12 Burpees

12 Power Snatch

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Clean

12 Burpees

12 Overhead Squat

Rx: 95/65

Sunday

RP Nutrition Template = Light

Conditioning

CrossFit Games Open Workout 12.3

18 min AMRAP

15 Box Jumps (24/20)

12 Push Press (115/75)

9 T2B

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