Friday, November 9

Kids class resumes this Saturday at 9:30 and 10:30 am! Looking forward to seeing you all again.

And adoption specialist Melissa Burke will be here before the 9:30 CrossFit class to provide information and answer questions on how you can help kids in foster care!


Happy Friday everyone! Keep pushing and remember, life is hard, but so are YOU!

Workout for Friday, November 9
EMOM 3
1 Power Snatch + 1 Overhead Squat
Rest 1 min, Increase Weight
EMOM 3
1 Power Snatch + 1 Overhead Squat
Rest 1 min, Increase Weight
EMOM 3
1 Power Snatch + 1 Overhead Squat

"Nancy"
Five Rounds For Time:
Run 400m
15 Overhead Squats (95/65)

Optional Bonus Murph Prep
100 Push Ups For Time

CrossFit 616