CrossFit – Fri, Oct 24
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

3 Min Cardio

10 Alt runners lunge

10 Alt Scorpion

10 air squat

5 jumping squat

10 Cossack squat

Set up Class Flow – (Back wall-wall balls rowers at front of gym – 5 lanes)

2xs thru each station 20 seconds no rest – work on efficiency of getting out of the way of the person behind you.

Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Anniversary WOD

Cooldown

3 pos scorpion

calf

pancake