CrossFit – Tue, Oct 29
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 ReservationsVeteran's Weekend Hours:
11/8 last class 4:30pm
11/9 9am CF 10am Adv – reservations
11/10 9:30am – reservations
11/11 7am & 8:30am – reservations
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 ReservationsVeteran's Weekend Hours:
11/8 last class 4:30pm
11/9 9am CF 10am Adv – reservations
11/10 9:30am – reservations
11/11 7am & 8:30am – reservations
Warm-up
Accessory Work
3x
8 Bulgarian Split Squat
8 Single Leg RDL
8 ATG Split
10 Slant Board Goblet
6 Nordics
Metcon (Time)
7 Rounds
15 minute cap
12 Russian KB Swing 35/26 (rx+ 53/35)
6 Headcutters
3 Deck Squat
Bonus Abs
3 Rounds
5 RT Arm Turkish Sit Up
10 Leg Lifts over KB
5 LT Arm Turkish Sit Up
10 Leg Lifts over KB
Cooldown
KB Arm Bar
Couch
KNeeling Hamstring
Soldier
Samson
Side Lunge
3 Squat 3 step
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Assault Bike Foam Roller Face off – elimination
Bikes are 4′ apart, blow foam roller to other bike to win