CrossFit – Sun, Oct 19
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!  LOOK OUT FOR OUR VENDOR DAYS!

Come check out and support our amazing local businesses! Enjoy food samples, raffles, hydration & creatine tastings, massages, and even US Cryotherapy demos. Don’t miss this chance to discover new favorites and treat yourself!
📅  Schedule:
 TUESDAY 10/21
🔹  Out of the Cave
 THURSDAY 10/23
🔹  Regain Performance
🔹  Designs for Health
🔹  Loosen Up
 SATURDAY 10/25
🔹  Plaza Chiropractic & Massage Therapy  (including IV Therapy)
🔹  US Cryotherapy
🔹  Snatched by Amnda
 Special Demo: Normatec Compression by US Cryotherapy
 Sign-up is required!
Sign-up sheet is posted on the  bathroom door .
Sign up by  Friday 10/24 at 5 PM  to reserve your spot!

Warm-up

3 Rounds Rowling 2 burpees penalty per meter over or under

Hamstring Sweep

Solider Kick

10 Superman

10 Hollow rock

25 Ft Death March

10 KB SDLHP

25 Ft Death March

10 KB Thrusters

Deadlift (5×5 75-80%)
Metcon (AMRAP – Rounds and Reps)

6 Min Amrap

7 Thrusters 75/55 (rx+ 115/75)

6 Burpees over Bar

3 min rest

THEN

Metcon (AMRAP – Rounds and Reps)

6 min Amrap

15 Air Squat

10 SDLHP

Cooldown

up/down

pancake

pigeon