CrossFit – Wed, Oct 8
October 22nd – THINK PINK fundraising event!  Wear Pink, come workout and show some support for Shelli as she courageously battles breast cancer.   We all now how powerful this community's support is, thank you for making it happen!October first kicks off our 17th Anniversary BINGO!  Grab your sheet.
A lot of ways to win gift cards, prizes & more this month.
Member Appreciation week starts October 20th and our Anniversary BBQ is Saturday 10/25 Reminder:  Open Gym is available  Monday through Friday from 10:30 AM to 12:00 PM

Warm-up

3 ROunds

Rowling – 1 burpee penalty per meter over or under 100

Hamstring Sweep

Carioca

Gate Openers

Side Lunge

15 Hollow Rock

15 Superman

—

Hip Circle – 20 each side:

bridge

Drop step

Metcon (Time)

Partner 5K Row

500 m each – 1 rests 1 rows

30 min cap

Warm-up

warming up for 5 min amrap

3×5

good mornings

back squat

Then build to weight for amrap

Metcon (AMRAP – Rounds and Reps)

5 min Amrap

3 power cleans 155/115 (rx+185/125)

6 deadlift

6 burpees over the bar

Beginners – light weight, focus on efficiency and technique with the barbell movements

Cooldown

up/down dog

½ kneeling thoracic rotation

pancake