CrossFit – Mon, Oct 9 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Today’s Hours Last coach led class of the day will be at Noon. Open gym 1-6. Metcon (Weight) Backsquat5×8
CrossFit – Sat, Oct 7 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Saturday Community WOD 20 Min Amrap (AMRAP – Rounds and Reps) 1 Hang Power clean@95/65 1 Push Press 1
CrossFit – Fri, Oct 6 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb) In honor
CrossFit – Thu, Oct 5 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Back Squat (Weight) 6×6 at 70% of 1 RM Rest :60 between sets Metcon (AMRAP – Reps) 7 Rounds:
CrossFit – Wed, Oct 4 Bring a Friend Week November 6th-10thRefer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too! Metcon (Weight) 5×1 of the following complex: Begining at 65% of 1 RM, increase loadevery set until you’ve reached
