Announcements

Due to fall break the schedule next week has some adjustments! 9:00 am class has been cancelled every day except for Thursday, October 12th. On Friday, October 13th, we will only have 5 am and 4:30 pm classes. TEAM WOD Saturday, October 14th is ON! Enjoy your break!

Shackle Island CrossFit – CrossFit

Metcon (Weight)

Minutes 0:00 – 7:00

Build to a Moderate Pause Overhead Squat

Minutes 7:00 – 12:00

Build to a Moderate Pausing Snatch Balance

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 Dumbbell Step-Back Lunges

9 Dumbbell Clean and Jerks

6 Bar Muscle-Ups

Rx – 50/35lb Dumbbells