CrossFit – Sat, Nov 2
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
Back Squat (7×1)
Record heaviest 1
Metcon (Time)
For Time – 12 min Cap
100 KB Swings 35/26 (rx+53/35)
– start each minute with 1,2,3,4,5,6,7,etc
Headcutters.
Ex. 3-2-1 Go – 1 headcutter, then as many KB Swings until the minute beep, stop and do 2 headcutters, then back to swings until the beep, then 3 Headcutters, etc.
Finish at 100 KB Swings or when headcutters take a full minute.
3 min
Groups of 6 – use light Wall Ball 4,6,8#-
Pass Random around the circle
each person Squats together before each pass
2x
Runners Lunge
Bear Crawl