CrossFit – Fri, Oct 25
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

partner over under PVC pipe – 5 each direction

10 Partner PVC Squat – holding stick in front

10 Partner PVC Sit Up

10 Partner PVC Lunge

100 M Partner run holding PVC pipe

Hang from rig 30 Seconds

10 Scap Pull Ups

5 Pull Ups

Metcon (Time)

Partner Wod

1 works 1 rest – partition as needed

100 Pull Ups

200 Sit Ups

100 Lunges 1 DB Overhead 30/20 (rx+ 50/35)

200 DB Snatch

100 Cal Assault Bike

200 Double Unders

1000 M Run

35 Min Cap

Cooldown

3 POS scorpion

banded leg stretch on floor