WOD

scheduling announcements:

All this week is Friends and Family Week!!!

October 8th through the 12th. Bring in a guest(s), show them what CrossFit is all about.

October 13th and 14th, Gym Closed

October 31st, 5AM, 6AM, 9AM, 10AM, 3PM, 4PM only.

Friends and Family Week!!!

WOD

scheduling announcements:

All this week is Friends and Family Week!!!

October 8th through the 12th. Bring in a guest(s), show them what CrossFit is all about.

October 13th and 14th, Gym Closed

October 31st, 9AM, 10AM, 3PM, 4PM only.

Friends and Family Week!!!

WOD

Buy-In: 2K Row

Then
2 Rounds:
9 Muscle Ups
11 Bear Complexes (O/P135/95, F 95/65)

Bear Complex: 
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press

scheduling announcements:

All this week is Friends and Family Week!!!

October 8th through the 12th. Bring in a guest(s), show them what CrossFit is all about.

October 13th and 14th, Gym Closed

October 31st, 9AM, 10AM, 3PM, 4PM only.

Friends and Family Week!!!

WOD

scheduling announcements:

All next week is Friends and Family Week!!!

October 8th through the 12th. Bring in a guest(s), show them what CrossFit is all about.

October 13th and 14th, Gym Closed

October 31st, 9AM, 10AM, 3PM, 4PM only.

CYCLEFIT 9AM

OPEN GYM 10AM to Noon

Suggested WOD

OPEN – PERFORMANCE – FITNESS

For Time:
21-18-15-12-9:
Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Sand Bag Run (50/25)

scheduling announcements:

All next week is Friends and Family Week!!!

October 8th through the 12th. Bring in a guest(s), show them what CrossFit is all about.

October 13th and 14th, Gym Closed

October 31st, 9AM, 10AM, 3PM, 4PM only.

8AM Bootcamp

9AM Cycle

9AM WOD

“SCHMALLS”

• For Time
• 800 meter Run
• Then 2 Rounds of:
• 50 Burpees
• 40 Pull-Ups
• 30 Pistols
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Handstand Push-Ups
• Then, 800 meter Run