Thursday, October 25th

Saturday, October 27th is Bring a Friend Day!!
For signing up that day, friends will receive the Foundations course and a 1-Month Unlimited Membership for $100. As always, if your friend signs up you will be rewarded with 20% off your next monthly membership. Classes are at 9-10-11 am.
If you have any questions, email us at crossfitsouthcity@gmail.com.
We are also celebrating Halloween that day. Dress up in your favorite costume for a chance to win 10% off your next month’s membership; one winner will be chosen from each class!
Warm-up
250M Row
3×8
Single arm DB Push Press each arm
Banded Side Step each leg
Bird Dogs
Strength
6×3 Push Jerk
*Pyramid
WOD
Tabata: All 8 Intervals of one movement before moving on to the next movement.
Meters on Rower
HSPUPS
Du’s
Pistols
*Rest 1 min between tabatas to transition to next movement. Don’t count just move!