CrossFit – Fri, Sep 20
6th Annual In House Lift Off
Sunday, September 22nd
doors open at 7:30am
Adult Lifting session 8-10
Youth Lifting session 10-12
BENCH PRESS HAS BEEN ADDED
$25 Suggested Donation
No CF Classes during the eventNutrition Clinic – Let us help you gear up for a successful holiday season with all the tricks to avoid the Halloween thru Valentine's day weight gains!
Wednesday 10/2    6:30pm with Coaches Ty & Lori
Come learn all the tips for a Happy Holiday Season, delicious recipes that won't leave you feeling regret, mocktails, and a delicious dessert to try.
$50 per participant.  This clinic is open to all!Please join us Sunday, October 6th for our Annual Fundraiser to help victims of Domestic Violence.    Broken to Priceless   will be on site, leading us through a workout while accepting donations to fund their organization.
All are welcome to join – instead of a Drop In Fee for guests we'd ask that you donate to   Broken to Priceless.
For all guests please complete the waiver online before participating in a class.

Warm-up

3x

10 Leg Swings

10 Ring Rows

10 Superman

10 Prisoner Squats

100 MRun

Skill Work

Rope Climbs

Metcon (Time)

5 Rounds

35 Min CAP

400 M Run

2 Rope Climbs

20 KB SDLHP 53/35 (rx+ 70/53)

15 Goblet Squats

100m KB Carry

Cooldown

up/down dog

kneeling wrist

3 POS scorpion