CrossFit – Thu, Oct 23
Halloween – 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:
 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 (lymphatic drainage massage)
 Special Demo: Normatec Compression by US Cryotherapy
 Sign-up is required!    sheet is posted on the  bathroom door .
Sign up by  Friday 10/24 at 5 PM  to reserve your spot!

Warm-up

Hamstring Sweep

Soldier kick

Side Lunge

Inch Worm

Death March down and back

10 Goblet Squats

2×8

Good mornings

Back Squat

Deadlift

Power Cleans

Bent Row

Deadlift (5×3 85-905)
Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

8 Ring Row

10 Pistols

12 SDLHP 75/55 (rx+ 95/65)

Cooldown

up/down dog

Couch

½ kneeling thoracic rotation