CrossFit – Sun, Nov 3
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

Warm-up

PVC

Leg Swing

Pass Thru

Front Rack Stretch

10 Banded Jerk Lunge each side

5 Split Jerk each side

3×5 w/Bar (strong side only)

Split Stance shoulder Press

split stance jerk Start & finish

split jerk

Split Jerk (7×1)

Record heaviest 1

Metcon (Time)

Double Baseline – 16 min CAP

1000 M Row

80 Squats

60 Sit Ups

40 Push Ups

20 Pull Ups

Cooldown

Prone Shoulder

Couch

3 POS Scorpion