CrossFit – Tue, Oct 22
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!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

100 M Run

Carioca

High Knees

Butt Kickers

Then

1.Reverse Tabata Assault bike

2.Reverse Tabata Hanging Knee Raise

Alternate for a total of 4 each

1,2,1,2,1,2,1,2

Use C2 , ski erg or rower is not enough assault bikes

Front Squat (5×3 each increase weight to record heaviest 1×3)
Metcon (Time)

3 Rounds

12 Toes to Bar

200 M Run

15 Wall Balls 20/14

15 min Cap

Cooldown

Couch

3 pos scorpion

Calf