CrossFit – Sun, Nov 19
Youth CrossFit Changes!  Week of 11/20-11/26 No Classes
Beginning week of 11/27 Class time is 3:45-4:30.  New Pricing too!  6 visit pass $132 (good for 2 months) unlimited $199FAMILY & GUEST DROP IN RATE of $10 from 11/17 – 11/26
Share the gift of fitness for the Thanksgiving Holiday weekThe Giving Tree is up – we've joined forces with Broken to Priceless and adopted 5 local families in need.  Please take a tag off the tree and bring the unwrapped present back with the tag taped to it by December 11th

Squat & Run (AMRAP – Rounds and Reps)
30 min amrap
10 back squat 45/35
100 m run
20 back squat 45/35
200 m run
Add 30#/20# to your back squat each round
10 back squats 75/55
100 M Run
20 Back Squat 75/55
200 M run
10 Back Squat 105/75
100 M Run
20 Back Squat 105/75
200 M Run
10 Back Squat 135/95
100 M run
20 Back Squat 135/95
200 M Run
165/115
195/135
225/155
so on and so forth…
SCORING – every 10,100,20,200 = 1 round.