CrossFit – Thu, Oct 16
October 22nd – THINK PINK fundraising event! Wear Pink, come workout and show some support for Shelli as she courageously battles breast cancer. Light refreshments will be served all day.A lot of ways to win gift cards, prizes & more this month.
Member Appreciation week starts October 20th and our Anniversary BBQ is Saturday 10/25Halloween – NO YOUTH CROSSFIT – 4:30pm is the LAST class of the day!

Warm-up

2 min row/bike/ski OR 1 min Jump Rope

30 sec bar hang

10 Scap Pull Ups

5 Pull Ups

10 Push Ups

15 Squats

EMOM

4 Min Emom

1 clean pull

1 power clean

6 Elbow Pass Thru

2 Front Squat

2 Full Cleans

Clean (FULL SQUAT CLEAN 🙂
5×5 75-80%)
Metcon (AMRAP – Rounds)

12 Min EMOM

  1. Row 12/10 (rx+ 15/12)
  2. 10 Box Jumps 24/20″ (rx+ 30/24)

  3. 1 Round Cindy: 5 pull ups, 10 Push ups, 15 Squats

Cooldown

couch

½ kneeling thoracic rotation

Pigeon