Level 1 &2 Testing is tonight at 7pm. Be sure you are signed up.

We are excited to announce the annual Fall Social hosted by Peter & Juliana on November 22nd at 7pm. They will be serving up the biggest paella you’ve ever seen and each of us will bring a paleo (or ish) side, dessert or favorite drink. This is always one our biggest events of the year and we are lucky to have the Hardys open up their home to the entire gym. To all the new members: this is for you! Come socialize. 6amers meet some of the people that only workout at night. Old school CrossFitters welcome the newbs. We’ll send out the official invite soon with the address. EVERYONE should plan to attend!

Warmup
Dynamic Athletic Movement

10 Kettlebell Halos
Then
3 x
10 Swings
5 Overhead Lunges R/L
(L0/1- goblet lunges if necessary)
5 Down Dog Pushups

Skill
Review One Arm Swing
Hand to Hand Swings
Cleans
-rack position
-top down clean drop
-cleans from the floor

Lift
Levels 2-4
3 x 5 @ 70/75/80%
Squat

Levels 0/1
5 x 8
Double Kettlebell Squat

Conditioning
“Flinn”
All Levels
AFAP (10 min limit, L3/4 – 8:00)
13 Burpees
11 Pull-ups
88 Air Squats
11 Pull-ups
13 Burpees

L4 – C2B pull-ups
L2 – jumping/band assisted pull-ups if nec.
L0/1 – 2x ring rows if nec.