CrossFit – Sun, Nov 5

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!

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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!

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

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Palo Duro CrossFit – CrossFit

Bre’s Run-Row (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes

500m Row

400m Run

Columbus the Great (Partner WOD) (Time)

For Time:

100 Double Unders (2:1 Singles)

80 Wallballs (20/14, 10’/9′, Rx+=Heavier)

60 Alternating Box Jumps

40 Power Cleans (135/95, Rx+=155/105)

20 Front Rack Lunges (135/95, Rx+=155/105)

40 Toes-to-Bar

60 Kettlebell Swings (53/35, Rx+=Heavier)

80 Ring Dips

100 Double Unders