CrossFit – Thu, Oct 24
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!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

10 PVC Pass thru front rack stretch

10 OHS

5 Inch Worms

10 Slant Board Squats

EMOM

5 min EMOM – add weight each round

5 HPC

4 Squat Clean

Squat Clean (5×3 increasing weight record heaviest 1×3)
Metcon (AMRAP – Rounds and Reps)

2x

2:30 min Amrap

7 Hang Power Cleans 75/55 (rx+ 95/65)

7 Push Ups

7 Air Squats

1:30 min rest

Repeat – picking up where you left off

Bonus Abs

3×10

Back Extensions

Windshield wipers

Cooldown

Bretzel

Kneeling Hamstring

Pancake