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

Fitness: "Hands Down" AMRAP 18:00 60 Single Unders 10 Dumbbell Power Cleans 60 Single Unders 10 Dumbbell Hang Squat Cleans 60 Single Unders 10 Dumbbell Push Press 60 Single Unders 10 Dumbbell Reverse Lunges 60 Single Unders 10 Dumbbell Thrusters Dumbbells (25's/15's) Performance: "Hands Down" AMRAP 18:00 60 Double Unders 10 Dumbbell Power Cleans 60 Double Unders 10 Dumbbell Hang Squat Cleans 60 Double Unders 10 Dumbbell Push Press 60 Double Unders 10 Dumbbell Reverse Lunges 6