Strength Back Squat (1x3 @78% 1x1@88% 1x3 @ 82% 1x1 @ 88%) 8 Min AMRAP 12 Box Jump Overs 12 Plated Sit Ups #15/10 30 Double Unders

Happy Halloween! Reminder there is no 6pm classes today! Wear your HALLOWEEN COSTUME to win a NEW ALCF SHIRT that will be coming in soon for Winter! Halloween WOD 4 RFT 20 Pull Ups 40 Push Ups 60 Air Squats Rx+ w/ Weight Vest - Must be able to do 20 pull ups unbroken to wear a weight vest.

Reminder that Tuesday, October 31st on Halloween there will be morning class schedule as usual and then only a 4pm and 5pm class! No 6pm classes! Strength Power Clean + Hang Clean (Work up to a DM! ) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

No Classes today! Go check out the coaches at the Halloween Partner Throwdown in Ripon at CrossFit Alpha Omega! Back to regular schedule on Monday.

Gymnastics Handstand Walk (Progression work 10 Min) 7 Min AMRAP 20 Cal row 10 Burpees Over Rower 2 Min REST 7 Min AMRAP 14 Deadlifts #185/125 30 Double Unders

Warm-up Flight Simulator Unbroken Double Unders increments of 5 example 5-10-15..50-45-40 5 Min - Get as far as you can 15 Inch Worm Complex Metcon (AMRAP - Reps) 20 Min AMRAP 80/70 Cal Assault Bike 50 T2B 20 Power Cleans #155/105

Strength Push Jerk (15 Min establish 3 rep DM) Metcon Metcon (Time) 200m Farmer Carry #53/35 400m Sand Bag Carry #70/50 800m Run

Warm-up Tabata -Push ups -Air Squats Alt. Between stations for 12 rounds 3 Rounds 1 min @ each station -Box Jump Overs 20” -KB Swings #53/35 -Sled Push #135/95 -Wall Balls #20/14 - REST Core 2 rounds 40 sit Ups Accumulate 1 min Plated plank

Monday and back at it! Have you meal prepped for the week? Do you need suggestions?! Attend the nutrition seminar on Saturday, November 18th for only $10 Front squat 4x5 same weight 3 RFT 12 Hang Cleans #95/65 10 pull ups 8 Thrusters #95/65

100 cal bike “buy in” 90 Wall Balls over pull up bar to partner #20/14 80 T2B 70 Burpees over Partner 60 Power cleans 115/75 800 m Run “buy out” with wall ball Time cap 35 min!