CrossFit – Fri, Nov 8
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

200 M Run

3 Squat 3 Step

Runners unge

Side Lunge

Partner Med Ball Throws

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Wall Balls 20/14

Power Snatch 75/55 (rx+ 95/65)

Cal – row/bike/ski

Hollow Rocks

2 wall walks after each round

Cooldown

3 POS Scorpion

Kneeling Hamstring

Kneeling Wrist