CrossFit – Thu, Oct 24
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
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
EMOM
5 min EMOM – add weight each round
5 HPC
4 Squat Clean
Squat Clean (5×3 increasing weight record heaviest 1×3)
Metcon (AMRAP – Rounds and Reps)
2x
2:30 min Amrap
7 Hang Power Cleans 75/55 (rx+ 95/65)
7 Push Ups
7 Air Squats
1:30 min rest
Repeat – picking up where you left off
Bonus Abs
3×10
Back Extensions
Windshield wipers
Cooldown
Bretzel
Kneeling Hamstring
Pancake
10 PVC Pass thru front rack stretch
10 OHS
5 Inch Worms
10 Slant Board Squats