W.O.D.

Bench Press or Floor Press – 1×10, 2×7, 2×5 Build by feel *10R/10L DB Bent Over Rows after each set Then, AMRAP 15 Bar Muscle-up

Mark Your Calendars! Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks – grab a snack and

Bring A Friend Week starts NEXT MONDAY! Do you know someone interested in trying classes? Bring them in! The entire week is open for them

FSQ Friday! 5×2 – 5sec lower each rep @70%+ Then, For time: 3rds 10 DL (155/105) 10 B.O.B. 3rds 10 FSQ (same bar) 10 B.O.B.

Bring A Friend Week starts soon! Do you know someone interested in trying classes? Bring them in! The entire week is open for them to

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

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

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

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)

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