Wednesday Nov 1st

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/S&D

10-12 reps of

core , lunge+pass thru

Wall squats, push up

BB

Good Morning, Bear complex

Mobility

hip cirlces, crossover symmetry

Back Squat (2×7)

Back Squat (2×5)

Back Squat (2×3)

Metcon (AMRAP – Rounds and Reps)

Conditioning
AMRAPx7

10 FR Lunges 95/65

10 TTB

20 II Unders

FX

AMRAPx7

10 FR Lunges

10 TTB/MB SU

20 II’s or 35 Singles

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