CrossFit – Tue, Oct 7
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

Soldier

Runners Lunge

Samson

Walking Lunge

Inch Worm

Bear Crawl

EMOM

3 min EMOM

Empty Bar

3 Back Squat

3 jumping Squat

3 Shoulder Press

3 Push Jerk

Push Jerk (5×2 90%)
Metcon (AMRAP – Rounds)

15 min EMOM

  1. Jumping Lunge
  2. 3 manmakers 30/20 (rx+ 50/35)
  3. 13 Wall Balls 20/14

Cooldown

Band OVerhead

Pigeon

Kneeling Wrist