CrossFit – Wed, Oct 16
WEAR PINK on Thursday 10/17 for our Breast Cancer WOD & Fundraiser!Saturday 10/26 – CFSR's Sweet 16 Anniversary – come to any class 8, 9 or 10am – workout and stay for food & drinks!
All are welcome!Friday 10/18 – LAST CLASS is 4:30pm
Halloween LAST CLASS is 4:30pm
  Veteran's Day hours
Fri 11/8 LAST CLASS 4:30pm
11/9 9am & 10 am Advanced  Reservations
11/10 1 class 9:30am  Reservations
Veteran's Day 11/11 7am & 8:30am Reservations

Warm-up

XO Sym Activation

between each exercise 1 inch worm, 5 air squats, 5 hollow rocks

EMOM

4 min EMOM

2 Front Squat

2 Split Stance Press

2 Split Jerk

Split Jerk (5×5 record heaviest 1×5)
Metcon (AMRAP – Rounds and Reps)

9 min Amrap

10/8 Row/Bike Ski

2 Wall Walks

4 Devils Press 30/20 (rx+ 50/35)

Bonus Abs

3 Rounds

15 Candlestick

15 Supermans

Cooldown

band overhead

pigeon

½ kneeling thoracic rotation