Announcements
- Join Us tomorrow for an all day Halloween bash! Wear your costume while you work out! (no costume, no candy. Thems is the rules)
- Join us this Saturday for a field trip! We are headed to Blackhearts Crossfit to support their Barbells for Boobs fundraiser. Please let me know by Wednesday so I can give BHCF an appropriate number of people attending. The event starts at 10am. 
- This Saturday's classes will be 8am-9am only(see above). Schedule your weekend appropriately. 

Warm-Up
800 Meter Run
2 Rounds
15 v-up
15 Back Extension
10 Single Leg Deadlift(per side) 
10 Cossack Squat(per side)

Strength
12 Minutes to find
10 Rep max Sumo Deadlift
1xME 85% of 10RM


Conditioning
3 Rounds: 5 Minute AMRAP
R1: 3,6,9,12... R2: 2,4,6,8... R3: 1,2,3,4,5,6
Power Clean R1: 95/65 R2: 135/95 R3: 185/125
Box Jump R1: 24/20 R2: 30/24 R3: 32/28
Rest 2 Minutes between rounds

Finisher (on your own)
75 Banded good mornings