Thursday Oct 25th

Announcements

Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND

Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.

Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/ Skills & Drills

10-12 reps of

Lunge + Pass, Kip Swings, Leg Swings

core x 2, push ups, KBSDLHP

BB

S2OH

Good Mornings

Mobility

Calf Stretch, Plate Jumps, CrossOver Symmetry

Metcon (Time)

Fight Gone Time
5 rounds for time of:

20 wall-balls 20/14 10′

20 SDLHP 75/55

20 Box Jumps 20″

20 Push Presses 75/55

Row 20/15 calories

Rest 1 minute

Time Cap 37:00

FX

3 RFT

20 Reps of ea scale as needed

OR

5 RFT of

12 Reps of ea scale as needed

Time Cap 37:00

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