CrossFit – Sat, Oct 4
October 22nd – THINK PINK fundraising event!  Wear Pink, come workout and show some support for Shelli as she courageously battles breast cancer.   We all now how powerful this community's support is, thank you for making it happen!October first kicks off our 17th Anniversary BINGO!  Grab your sheet.
A lot of ways to win gift cards, prizes & more this month.
Member Appreciation week starts October 20th and our Anniversary BBQ is Saturday 10/25 Reminder:  Open Gym is available  Monday through Friday from 10:30 AM to 12:00 PM

Warm-up

Kneeling Wrist Stretch

3 Squat 3 Step

inch worm

Samson

runners lunge

10 Box Dips

8 Dive Bomber Push Ups

10 Ea Banded Jerk Lunge

EMOM

5 Min EMOM

2 Cleans

1 Push Jerk

1 Split Jerk

1 clean & Split Jerk

Clean and Jerk (4×3 80-85%)
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

power clean

Cooldown

Bretzel

Pancake

3 POS scorpion