CrossFit – Sat, Oct 25
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

10 each

hollow rock

superman

Air Squats

side lunge

Alt scorpion

2x

8 Goblet Squat

8 KB Swing

8 KB Snatch

6 KB thrusters

2 TGU

Metcon (AMRAP – Rounds and Reps)

17 Min Amrap

20 KB Swings 35/26 (rx+ 53/35)

20 KB Snatch

5 KB Thruster (right)

5 KB Thruster (left)

4 TGU

Cooldown

½ kneeling Thoracic

Band Shoulder

Pigeon