CrossFit – Fri, Sep 27
Nutrition Clinic – Let us help you gear up for a successful holiday season with all the tricks to avoid the Halloween thru Valentine's day weight gains!
Wednesday 10/2    6:30pm with Coaches Ty & Lori
Come learn all the tips for a Happy Holiday Season, delicious recipes that won't leave you feeling regret, mocktails, and a delicious dessert to try.
$50 per participant.  This clinic is open to all!Please join us Sunday, October 6th for our Annual Fundraiser to help victims of Domestic Violence.   Broken to Priceless   will be on site, leading us through a workout while accepting donations to fund their organization.Perimenopause & Menopause workshop 10/10 6:30pm – 8:30pm
Space is limited to 10.  $50

Warm-up

Runners Lunge

Bear Crawl

3 Squat 3 step

inchworm

20 Hollow Rock

20 Superman

EMOM

5 min EMOM

2 thruster

2 power snatch

2 hang squat clean

2 OHS

1 Burpee

Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

45 min CAP

Cooldown

bretzel

couch

kneeling wrist