CrossFit – Sat, Nov 9
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
Back Squat (3×10 55%)
Metcon (Time)
4 Rounds
400 M Run
5 Manmakers 30/20 (rx+ 50/35) (push up row, push up row, squat clean, thruster)
5 Burpees
Rest 1 min after each round
Cooldown
Couch
Bretzel
Pancake
Runners Lunge
3 Squat 3 Step
Side lunge
Inch Worm
Speed Ladder Drills