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
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
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
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