“Latitude”
4 Rounds:
1 Minute Strict Pull-ups
1 Minute Weighted Reverse Lunges
1 Minute Calorie Row
1 Minute Rest


Upper Body Mobility
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body Mobility
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute


Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.