CrossFit – Sun, Nov 12

Announcements

**NOVEMBER CHALLENGE** Bring-A-Friend Challenge.

Get a tally each time your guest shows up the whole month. If they do not have an active membership and they come because of you…it counts! If they have ever had a membership and come BACK because of you…it’s double points!

___________________________________________

Weekend Schedule

Saturday | 9am
Fundamentals. Fundamentals is our “On-Ramp” class for new members or those that would like to explore and see what CrossFit is really all about. RSVP required with a simple email to [email protected]

Saturday | 10am
FREE Community Workout! CHAD = Hero Workout!

Sunday | 1:30pm
Sunday Funday. A long, hard, fun workout that is easily scalable for any & everyone. “Challenge accepted” attitude required!

____________________________________________

Join us at 10am on Saturday for a special Hero Workout CHAD.

1000 Step Ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.

Read about this hero workout here: https://chad1000x.com/

Don’t worry, there are plenty of scaling options for everyone!

__________________________________________________________

Palo Duro CrossFit – CrossFit

The Ghost (AMRAP – Reps)

6 Rounds for Reps

1 Minute Calorie Row

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest