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Fitness – The Strip CrossFit Skill Work Pistol Squats Metcon (Time) 5 Rounds 200 m Row 24 Alt. db Snatches (12e) 12 Pistol Squats (6e)

Fitness – The Strip CrossFit Metcon (Time) Share with a Partner Everything Switch Whenever You’d Like Complete a 5k Row While also 100 Sit-ups 100 Back Rack Lunges 75/55 100 Sit-ups 100 Front Rack Lunges 100 Sit-ups 100 Overhead Lunges In House Comp Event 1 (9a start) 1k Run Everyone 1k/800m Row for top 5

Fitness – The Strip CrossFit Bench Press (5-4-3-2-1-1-1) Deadlift (5-4-3-2-1-1-1) Alternating 90sec with Bench 3 Solid Attempts for 1 Rep Max or Big Quality single for the day! Metcon (3 Rounds for time) Every 4min for 3 Rounds   15/12 Cal Bike   10 Burpees over Box 24/20

Fitness – The Strip CrossFit Power Snatch (2-2-2-2-1-1-1-1-1-1) Doubles are one from the hang and second from the floor Every 60sec building Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 12min   20 Unbroken Double Unders(max 4 attempts)   15 Abmat Sit-ups   10 Power Snatch 75/55      Scale to Clean same weight   5 Bar

Fitness – The Strip CrossFit Metcon (Time) 400m Run 21 Back Squats 135/95 or 40% 400m Run 18 Back Squats 185/125 or 50% 400m Run 15 Back Squats 225/155 or 65% 400m Run 12 Back Squats 275/185 or 80% 400m Run 9 Back Squats 315/215 or 90% 400m RunScale weights to allow for increases every round.

Fitness – The Strip CrossFit Push Press (5 Sets of 1 Reps) Every 60sec Alternating with Weighted Pullup Weighted Pull-ups (Build to a 1RM) Metcon (5 Rounds for reps) EMOM for 20min Alternating   15 GHD Situps   250/200m Row   Unbroken Push Press 95/65 Max 10Reps      RX+ Handstand Push Ups   RestIf you

Fitness – The Strip CrossFit Full Week Programming Monday: Halloween Fun Tuesday: Press and Gymnastics Strength Wednesday: Backsquats & Cardio Thursday: Clean or Snatch Work Friday: Deadlift and Bench PR attempts! Strength Gourd Building (3 sets)   Grow those Pumpkins! Metcon (Time) Trick or Treat!! Complete 1Bag Mini m&ms Blue-200m Pumpkin Run Brown- 15/12 Cal Devil

Fitness – The Strip CrossFit Skill Work Handstand work Metcon (AMRAP – Rounds and Reps) 15min AMRAP 25 ftHandstand walk or 2 Wall Walks 15 GHD Situps 50ft Sled Push

Fitness – The Strip CrossFit Clean and Jerk (15min to Build to a Heavy ) Metcon (Time) 50 Power Cleans 135/95   400m Run Together 40 Shoulder to Overhead 135/95   400m Run Together 30 Power Cleans 155/105   400m Run Together 20 Shoulder to Overhead 155/105   400m Run Together 10 Clean & Jerks 185/125

Fitness – The Strip CrossFit Front Squat (5 sets) Every 3minutes Building   1 Front Squat Directly into   5 Back Squats Metcon (Time) 30/24 Cal Row 30 Toes to Bar 30 Goblet Squats 100/75 30 Toes to Bar 30/24 Cal Row