CrossFit – Mon, Nov 4
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
EMOM
3 min EMOM
3 Push Ups
3 Hang Squat Clean
3 Power Clean
Hang Clean (Hang SQUAT cleans
3×10 record heaviest 1×10)
3×10 record heaviest 1×10)
Metcon (Time)
6 Rounds
5 Power cleans 135/95 (rx+ 165/115)
5 Ring Dips
20 Double Unders
12 min CAP
Bonus Abs
30 Anchored Toes 2 Bar
Cooldown
Couch
Pancake
3 POS Scorpion
Soldier
Samson
Runners Lunge
3 Squat 3 step
Side Lunge
3x
10 Second Standing Assault Bike Sprint
100 M Run