CrossFit – Wed, Oct 30
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
Skill Work
Jumping C2B
Kipping C2B
BMU
Metcon (AMRAP – Rounds and Reps)
3x
2:30 min amrap
3 C2B (rx+ bar MU)
6 Hang Squat Clean 75/55 (rx+ 115/75)
Rest 2 minutes
SCORE EACH ONE SEPARATELY
Metcon (AMRAP – Rounds and Reps)
3x
2:30 min amrap
3 C2B (rx+ bar MU)
6 Hang Squat Clean 75/55 (rx+ 115/75)
Rest 2 minutes
SCORE EACH ONE SEPARATELY
Metcon (AMRAP – Rounds and Reps)
3x
2:30 min amrap
3 C2B (rx+ bar MU)
6 Hang Squat Clean 75/55 (rx+ 115/75)
Rest 2 minutes
SCORE EACH ONE SEPARATELY
Cooldown
Pancake
Kneeling Lat
½ Kneeling Thoracic Rotation
Hip Circle Activation
—
Spider man crawl
Bear Crawl
Duck Walk
10 Hollow Rock
10 Superman