CrossFit – Mon, Oct 28
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 ReservationsVeteran'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
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 ReservationsVeteran'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
Shoulder Press (7×1 record heaviest)
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
3 Curtis P Complex – power clean, lunge, lunge, push press 75/55 (rx+ 95/65)
9 Knees to Elbow
Bonus Abs
2x
10 moving side plank left
20 Jackknife Sit Ups
10 moving side plank right
Cooldown
band overhead stretches
up/down dog
bretzel
Xo Sym Iron Scap
2x
10 Scap Pull Ups
5 Hanging knee raise
5 Hollow Rock
5 Superman
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Partner Med Ball Pass – Chest/Side/overhead/wall ball