CrossFit – Sun, Oct 20
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
Accessory Work
3x
8 Cuban
8 Snatch Grip Press behind neck
20 Band Tricep Extension
10 DB Hammer Curls
Weighted Ring Dips (5×3 record heaviest 1×3)
Weighted Pull-ups (5×3 record heaviest 1×3)
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
12 DB Snatch 30/20 (rx+ 50/35)
12 Box Jumps 24/10″
Cooldown
Lacrosse Ball Shoulder & Lats
2x
10 Band Good Morning
10 Band Pass Thru
10 Band Pull Aparts
10 Band OHS
10 Box Dips
5 Scap Pull Ups
2 Pull Ups