CrossFit – Mon, Oct 6
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

400 m run or 500 M row

Whiteboard

Monday Fix

Warm-up

2x 10 pvc:

pass thru

OHS

Sotts press

Snatch Balance

EMOM

4 min EMOM

3 Muscle Snatch

3 Snatch Grip Push Press behind neck

3 OHS

3 Full Snatch

Snatch (Weight)

5×2 85-90%

Metcon (Time)

14 min CAP

30/25 Cal row/bike/ski

21 Push Ups

18 Ring Rows

15 Power Snatch75/55 (rx+ 95/65)

12 OHS

9 Burpees over Bar

6 Strict Pull Ups (rx+ L Sit Pull Ups)

3 Strict T2B

20/25 cal row/bike/ski

Beginners class –

snatch 5×2 – a weight you can manage and practice technique with. RECORD the weight used

Metcon – Scale all movements, empty bar for P Snatch & OHS

Cooldown

3 POS scorpion

Kneeling Lat

Couch