CrossFit – Wed, Oct 15
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

10 each:

Alt runners lunge

leg swings

air squats

inch worm in place

—

3 Rounds

4 DB Front Squat

4 Renegade Row w/push up

8 DB Snatch

Around ½ the weight for workout

Bench Press (Weight)

5×5 75-80%

Metcon (AMRAP – Rounds and Reps)

3×3 Min Amrap

5 DB Front Squat 30/20 (rx+ 50/35)

10 Renegade Row w/push up

10 DB Snatch

2 minute rest.

Pick up where you left off

Cooldown

Bretzel

Doorway

Kneeling Lat