CrossFit – Tue, Nov 5
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

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Bench Press (3×10 record heaviest 1×10)
Metcon (AMRAP – Reps)

30 Seconds work 30 seconds rest

3x each then move to next

  1. Bike
  2. Push Press 55/45 (rx+ 85/70)
  3. Row
  4. KB Swing 35/26 (rx+ 53/35)

1,1,1,2,2,2,3,3,3,4,4,4

Cooldown

3 POS Scorpion

Bretzel

Prone Shoulder