Fitness: "Deadbeat" 4 Rounds 21 Deadlifts 135/95 150' Walking Lunge 9 Dumbbell Strict Press 35/25 Performance: "Deadbeat" 4 Rounds 21 Deadlifts 155/105 150' Walking Lunge 9 Dumbbell Strict Press 50/35 Competition: "Deadbeat" 4 Rounds 21 Deadlifts 155/105 150' Walking Lunge 9 Strict Handstand Pushups

Member of the Week – Erin Williams This week we celebrate another tremendously dedicated and driven member of the Court 6 community: E-Willy. Erin first attended a class at Court 6 while pregnant with her third child. After giving birth she joined Court 6’s “Mom WOD” program and very quickly showed us all exactly what she’s made of. Erin is a perfect example of an athlete who craves personal growth and self-betterment but doesn’t require external accolades or motivation to p

Wednesday Oct 31st, Halloween WOD, Costumes optional. Either way bring a non-perishable food item to be donated to the food bank. Fitness: 1) Hang Power Clean, Build to a Heavy Set of 3 2) "Hang Man" 21 Hang Power Cleans 95/65 21 Lateral Barbell Burpees 200 Single Unders 15 Hang Power Cleans 95/65 15 Lateral Barbell Burpees 150 Single Unders 9 Hang Power Cleans 95/65 100 Single Unders Performance: 1) Hang Power Clean, Build to a Heavy Set of 3 2) "Hang Man" 21 Hang Power Cle

Fitness: "Blitzen" 5 Rounds 20/15 Calorie Row 10 Thrusters 75/55 Performance: "Blitzen" 5 Rounds 20/15 Calorie Row 10 Thrusters 95/65 Competition: 1) Snatch Complex: 5 Sets Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch 2) Stamina Squat: OTM x 12 Odd: 3 Front Squats Even: 6 Back Squats use 55% of Front Squat 1RM for both lifts 3) "Blitzen" 5 Rounds 20/15 Calorie Row 10 Thrusters 115/80

"Rough Rider" AMRAP 10: Bike (or Row) for Calories on the 1:00, 2 DB Power Snatches on the 2:00, 4 DB Power Snatches on the 3:00, 6 DB Power Snatches on the 4:00, 8 DB Power Snatches on the 5:00,10 DB Power Snatches on the 6:00, 8 DB Power Snatches on the 7:00, 6 DB Power Snatches on the 8:00, 4 DB Power Snatches on the 9:00, 2 DB Power Snatches

"Band Wagon" Teams of 3 2 Rope Climbs 6 Box Jump Overs 10/7 Calorie Row

Fitness: 1) Deadlift, Heavy set of 6 Heavy Set of 4 Heavy Set of 2 2) "Optimus Prime" AMRAP 7 Wall Balls 14/10 On the Minute: 5 Deadlifts 155/105 Performance: 1) Deadlift, Heavy set of 6 Heavy Set of 4 Heavy Set of 2 2) "Optimus Prime" AMRAP 7 Wall Balls 20/14 On the Minute: 5 Deadlifts 185/125 Competition: 1) OTM x 5 Power Clean + Hang Squat Clean + Split Jerk (60/63/65/65/65%) directly into... OTM x 5 2 Squat Cleans + 1 Split Jerk (70%) 2) Deadlift, Heavy set of 6 Heavy Set

"Knuckle Sandwich" 800m Run 30 Power Cleans 800m Run Fitness: 115/80 Performance: 135/95 Competition: 185/135

Member of the Week – Amanda Mellish A few years ago I remember taking a group of athletes through one of Court 6 CrossFit’s fundamentals programs. In that group was an incredibly soft-spoken and seemingly timid participant. She was extremely quiet and cautious, but it was obvious that she was very interested in what Court 6 had to offer. I remember thinking at the time, “She’s going to thrive in this gym.” That was my introduction to Amanda Mellish. Fast forward a few years-

Fitness: "Bar Keeper" AMRAP 5 400m Run (buy-in) 21 Ring Rows 21/15 Calorie Row Rest 5:00 AMRAP 5:00 400m Run (buy-in) 15 Hanging Knee Raises 15/10 Calorie Row Rest 5:00 AMRAP 5:00 400m Run (buy-in) 9 Pull-ups 9/6 Calorie Row Performance: "Bar Keeper" AMRAP 5 400m Run (buy-in) 21 Pull-ups 21/15 Calorie Row Rest 5:00 AMRAP 5:00 400m Run (buy-in) 15 Toes to Bar 15/10 Calorie Row Rest 5:00 AMRAP 5:00 400m Run (buy-in) 9 Pull-ups 9/6 Calorie Row Competition: "Bar Keeper" AMRAP 5 4