CrossFit – Fri, Oct 10
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

2 min cardio

runners lunge

samson

inch worm

3 sq 3 step

(empty bar)

10 WB

8 Shoulder press

6 power clean

add weight:

8 WB

2 HSPU

5 Power Clean

add wt

5 WB

3 HSPU

1 Power Clean

Build to P Clean wt

Holleyman (Time)

30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean

F: 14-lb medicine ball to 9 feet, 155-lb cleans
M: 20-lb medicine ball to 10 feet, 225-lb cleans

In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
https://www.crossfit.com/workout/2012/08/30#/comments

Cooldown

½ kneeling thoracic rotation

3 pos scorpion

couch