CrossFit – Wed, Oct 22
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

XO Sym Activation

10 Alt Scorpion

10 Up/down Dog

5 Inch Worms

2x

High Knees

Butt Kickers

Carioca

200 M Run

Skill Work

Breathing Technique

2x seated

30 fast breaths at end of 30th, exhale ½ of air and hold breath as long as possible

Run 400 Meters – while running, inhale for 3 steps exhale for 5 steps.

Run 400 m fast – inhale for 2 steps, exhale for 2 steps

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Skill on Power clean and push jerk – cycling, etc.

try 2 breaths per clean & jerk and then 3 breaths per clean & jerk.

Build weight for Grace

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Cooldown

Bretzel

Kneeling Wrist

3 POS scorpion