miki

HS Walk & Push-up Practice Then, AMRAP 10 8 HSPU 10/8 Calorie Ski or Row *Rest 1m AMRAP 10 50ft HS Walk or Bear Crawl 10 C2B Pull-ups “In war the heroes always outnumber the soldiers ten to one.” – H. L Mencken

Veterans Day In honor of the CrossFit Hero WOD “Chad” With a partner – Max Step-Ups in 40m Alternate 30sec intervals  Perform Step-ups as RX (20″ & 45/35lb vest) or add weights. *Visit The Step Up Foundation for more details on donations. CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior

FSQ Friday! 4×3 @60-70% 5s pause just out of the bottom of the squat Then, For time: 12 Thrusters (135/95) 30 T2B 24 Thrusters (95/65) 30 V-Ups 36 Thrusters (45/35) 30 Sit-ups “Be faithful to that which exists within yourself.” – Andre Gide

AMRAP 25 100m Farmer Carry (53/35 KBs or 50/35 DBs) 10 Alt DB SN (50/35) Sled Pull H.O.H D & B “If you cannot do great things, do small things in a great way.” – Napoleon Hill

Mark Your Calendars! Saturday, Nov. 16th – Renewed Performance Physical Therapy 7:30am-10:30am Complimentary Body Work Sessions *Get personalized treatments and expert tips to move better and stay pain-free. Sign up for your spot at the Whiteboard. Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks Monday, Nov.

E2M – 6rds: 3 SQCL + 1 J Build by feel Then, Partner AMRAP 15 Max Calories Pick one machine – switch any time *Every time you switch, 2 CL/J (any style power or full – you pick the weight) “If we every forget that we are One Nation Under God, then we will be

Mark Your Calendars! Saturday, Nov. 16th – Renewed Performance 7:30am-10:30am Free Body Work Sessions *Get personalized treatments and expert tips to move better and stay pain-free. Monday, Nov. 25th – Saturday, Nov. 30th – Bring A Friend Week! Details coming – friends can try & those who sign up get a discount on their 1st

FSQ Friday! 5×3 – 1 1/4 SQs Then, Partners For Time: 100 Wall Ball (20/16) 100 Burpees 100 Wall Ball *Split reps any way, one person working at a time. “Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” – Albert Einstein

Happy Halloween! AMRAP 25 6 HPSN (95/65) 12 Push-ups 36 Double Unders Sled Push “A smile is a curve that sets everything straight.” – Phyllis Diller

EMOTM 6 Min 1 – 1-4 Bar Muscle-ups (or drills/strict Pull-ups) Min 2 – 45s Plank Hold Then, EMOTM 16 Min 1 – Run 200m Min 2 – 5 Bar Muscle-ups/10 C2B/10 Pull-ups/10 Ring Rows “We loved with a love that was more than love.” – Edgar Allan Poe