9am class of Misfits showing their costumes off before their WOD last Friday on Halloween. (Denise F., Brian T., Josh W., Rob F.

Tuesday

***Gym hours are 5:30-7:30am, 9am-10am, 12pm-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

12-2pm = Extra Open Gym Hours

5-6pm = Endurance class / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:
Snatch 50|4×2 60|3 70|2 75|2 80|2 85|2×2
Snatch Balance 70|4 80|2 85|2 90|2 100|1×4
Back Squat 50|6 60|4 70|3 75|3 80|3 85|3×2

Endurance WOD:
Warm up: 1 mile jog 
CFCT foam roll
2 RFT
15 supermen
10 inchworm to cobra
Skill: For Time:
50 Medball cleans 20/14
WOD:
3 RFT
500m row
Rest 1 min
300m row
Rest 3 min
Cool Down: 
1 mile jog

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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