Be better today than you were yesterday.

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

EMOMx20

climbing in weight
Odd- 1 Bench Press

Even- 1 Deadlift

First half work in some multiples 5’s, 3’s, & 2’s

Bench Press

Deadlift

Metcon (Time)

Core/Conditioning
50-40-30-20-10 reps of

Russian KBS choose load

Sit Ups

Time Cap 15:00

FX

EMOMx20

Bench Press

Deadlift

Heavy Working Sets *Not Max

40-30-20-10 reps

RKBS

Sit Ups

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