CrossFit – Sun, Oct 12
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
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
Skill Work
Handstands
Wall
Stick
Unsupoorted
Walking
Metcon (AMRAP – Rounds)
6x Thru
30 sec on 15 sec off
- Plank
- Side Plank
- Other Side PLank
- Wall Sit
- Handstand (or down dog)
1,2,3,4,5,1,2,3,4,5,etc
Cooldown
prone shoulder
3 pos scorpion
couch
10 Arm Circles
10 Band Pull Aparts
10 Single Arm Band Press
10 Band OHS
2x
4 ATYT DB or plates
6 Front Raise
6 Lateral Raise
100 Ft Bear Crawl (4x line to line)