CrossFit – Wed, Nov 6
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
Flat Mile & 1/2 Run (Time)
1 mile + 800 Meter
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
8 Deadlifts 205/140 (rx+ 295/175)
8 Burpees over the Bar
8 Ring Rows
Bonus Abs
4×40 Heel taps
Cooldown
Pigeon
½ Kneeling Thoracic rotation
up/down dog
3x
Carioca
Soldier
High Knees
Butt Kickers
200 M Run
5 Good Mornings
5 Buck Squat
5 Deadlifts