Here is an update on The Goblins and Ghouls Games
(CrossFit San Leandro Members Only)
We have 6 women’s teams
We have 2 mens teams (come on men, where are you all at?)
We have to get the t-shirts ordered, so they can arrive on time. If you have a team and are interested in this competition please sign up through MINDBODY under EVENTS.
If you would like to do it and you do not have a team PLEASE e-mail Ruth at: firstname.lastname@example.org
And if you can volunteer we have a sign up sheet at the gym. Thank you!
Back Squat: 3RM, use a spotter and be careful!
5 x 200m Run
*Or 5 x 250m Row. Rest as needed between each effort. If you are not accustomed to sprinting, PLEASE keep each effort to a sub maximal level. Your legs will be tired from the squatting. Our goal with these repeats is to increase your comfort with moving faster. Make a goal for each effort and keep it within 3 seconds of each other. If I run an 8 minute mile, my goal may be to keep every round between :45 and :48seconds which would be a faster pace than usual, but definitely doable every set.