• ROW CHALLENGE: Time to put your rowing skills to the test! Within the month of October (1st-31st) we challenge you to row 20k meters. That’s around 5k per week. Keep your tally on the designated whiteboard.
• #800GCHALLENGE: ENDS TODAY!!! Get your scores on the whiteboard. Winners will be announced Monday 10/7.
• BRING-A-FRIEND DAY: This Saturday 10/5 at the 7a and 9a classes! Have your friend(s) sign a waiver (WAYLAND) (ACTON) before they arrive.
• THE OPEN: The CrossFit Games 2020 Open has moved earlier in the season and begins Friday, October 11th. We will be doing the workouts in class on Fridays. To learn how you can (and should) participate, click HERE or click the logo to the right —->
• PELVIC FLOOR SEMINAR: That’s our professional way of saying we’re offering a FREE clinic to help you control your bladder while exercising (double unders, box jumps, running, heavy lifts), sneezing, coughing, etc. This is open to men and women and will take place on Tuesday, October 15th at 10:30a in Wayland, Brooke Reilly from Joint Ventures will educate us on how the pelvic floor works, how to strengthen it and will send you home with basic exercises. Sign up at the front desk.
• MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? On Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
• HALLOWEEN 5K + FUN RUN: Sunday October 27th at 11am and 12p, come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 7 years. Details and registration are HERE.

WOD Guidance & Goals:
Use 70% of your 1 rep max for the deadlifts and execute in sets of 2-3 reps. The handstand push ups are kipping (strict to 2 abmats and dumbbell press are scaling options). There are two ways to attack the handstands, start with a larger set then chip away with smaller sets or start/continue with smaller sets and shorter breaks. Steady pace on the burpees, sit ups and snatches. Then pick up the pace on the next set of sit ups and burpees. Handstand push ups, do in smaller sets (shoulders will feel spicy!) and attack the deadlifts. Target 16 minutes. 

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