Warm-Up:
Coach’s choice

WOD prep:
Prep Your Goat and Wheelhouse

WOD:
“Goat / Wheelhouse Day ”
On the Minute x 20
Odd Minutes Goat: movement
Even Minutes: Wheel House movement

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose a “Goat a and a Wheelhouse to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

“Wheel House” The definition in the CrossFit world is a movement that you love to see in WODS. It is something that you are very good at.

Or
“Cement Pond”
AMRAP 20
30 Burpees
30 Cal ski
30 Slam balls (AHAP)
30 Calorie bike
30 Russian swings (AHAP)
30 Calorie Ski
30 Hand release push-ups
30 Calorie Bike

Post WOD:
Foam roll for 5 minutes.

CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  

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The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  
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