CrossFit – Mon, Oct 20
October 22nd – THINK PINK fundraising event! Wear Pink, come workout and show some support for Shelli as she courageously battles breast cancer. Light refreshments will be served all day.A lot of ways to win gift cards, prizes & more this month.
Member Appreciation week starts October 20th and our Anniversary BBQ is Saturday 10/25Halloween – NO YOUTH CROSSFIT – 4:30pm is the LAST class of the day!  LOOK OUT FOR OUR VENDOR DAYS!

Come check out and support our amazing local businesses! Enjoy food samples, raffles, hydration & creatine tastings, massages, and even US Cryotherapy demos. Don’t miss this chance to discover new favorites and treat yourself!
📅  Schedule:
 TUESDAY 10/21
🔹  Out of the Cave
 THURSDAY 10/23
🔹  Regain Performance
🔹  Designs for Health
🔹  Loosen Up
 SATURDAY 10/25
🔹  Plaza Chiropractic & Massage Therapy  (including IV Therapy)
🔹  US Cryotherapy
🔹  Snatched by Amnda
 Special Demo: Normatec Compression by US Cryotherapy
 Sign-up is required!
Sign-up sheet is posted on the  bathroom door .
Sign up by  Friday 10/24 at 5 PM  to reserve your spot!

2 min Cardio

Whiteboard

Interactive Discussion

Warm-up

3 min jump rope practice

10 band pass thru

10 pull apart

10 face pulls

10 alt samson

6 inch worms

2x

5 lateral raise

5 prone shoulder

3 ATYT

3 Cuban Press

Shoulder Press (5×3 85-905)
Metcon (Time)

3 Rounds

15/12 Cal Row

15 Push Press 75/55 (rx+ 95/65)

30 Double Unders

14 Min CAP

Cooldown

Prone Shoulder

3 POS Scorpion

Calf