6:00am, 6:00pm


hang squat clean 1-1-1-1


12 Russian KB swings

12 goblet squats

12 weighted lunges

12:00 AMRAP

*must hold KB the entire 36 reps to count round

** a few schedule changes/reminders **

This Thursday, Nov 3 is the first 5:30pm CrossFit class followed by 6:30pm yoga. Thursday evening from now on will be at 5:30pm.

this Saturday Nov 5, 3 0f our athletes are competing in Lansing at CrossFit Shift all day. * There will be no  classes this day.

Beginning saturday November 12, Saturday class will be at 8:30am instead of 8:00am.


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