CrossFit – Mon, Oct 21
Saturday 10/26 – CFSR's Sweet 16 Anniversary – come to any class 8, 9 or 10am – workout and stay for food & drinks!
All are welcome!Friday 10/18 – LAST CLASS is 4:30pm
Halloween LAST CLASS is 4:30pm
  Veteran's Day hours
Fri 11/8 LAST CLASS 4:30pm
11/9 9am & 10 am Advanced  Reservations
11/10 1 class 9:30am  Reservations
Veteran's Day 11/11 7am & 8:30am Reservations

Warm-up

10 cal Row

Hamstring Sweep

Death March

15 KB Swings

15 KB SDLHP

6 Burpee over the KB

EMOM

4 Min EMOM

2 Snatch Pull

2 Muscle Snatch

2 Snatch Grip Press Behind the neck

2 Good Mornings

Deadlift (5×3 increase weight and record heaviest 1×3)
Metcon (Weight)

12 min EMOM

  1. 8 Power Snatch
  2. 8 SDLHP
  3. 8 Burpees over the bar

Load = score

Cooldown

up/down dog

bretzel

Doorway Chest Stretch