CrossFit – Sat, Oct 19
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
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
200 meter run (Time)
200 meter run for time
5×200 M Run – recrod fastest. Rest approx 1:30 between runs
Metcon (AMRAP – Rounds)
12 min EMOM
- 12 Power Snatch 75/55 (rx+ 95/65)
- Row 12/10 Cal (rx+ 15/12)
- 12 OHS
Bonus Abs
Tabata Sit up – on the 10 Second do Heel taps (aka penguins)
Cooldown
Calf
up/down Dog
Pigeon
carioca
soldier kick
samson
runners lunge
high skip
high knees
Butt kickers
—
3x
5 Snatch Pull
5 Muscle Snatch
5 OHS
2 Power Snatch