CrossFit – Sat, Oct 26
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 ReservationsSaturday 10/26 – CFSR's Sweet 16 Anniversary – come to any class 8, 9 or 10am – workout  and stay for food & drinks!
All are welcome!Veteran's Weekend Hours:
11/8 last class 4:30pm
11/9 9am CF 10am Adv – reservations
11/10 9:30am – reservations
11/11 7am & 8:30am – reservations

Warm-up

400 M Run

10 Leg Swings

THEN

2x

5 squat

5 jumping squat

5 burpees

2 inch worms

**2nd time thru is a race!

THEN

2 Rounds

5 reps each exercise – set up the class flow, include pause after 5th exercise

Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Cooldown

prone shoulder

pigeon

3 pos scorpion