Power Snatch
On the Minute x 12:
3 Power Snatches

“High Noon”
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups


Erg Bike Recovery
Not for time:
4 Rounds:
30 Calorie Bike, Light
15 Calorie Bike, Hard

Erg bike is preferable, but any bike (or even rower) fits well here. If we are using a different piece of equipment, complete as:
4 Rounds:
2:30 – Light Pace
:30s – Hard Pace


“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.

In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.

Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

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! Saturday November 16th starting at 1pm. Work hard, play hard. We have some new stops this year. Hope you all can make it out for at least one stop and mingle with each other outside of class.

      • 1:00pm Sager Beer Works
      • 2:00pm Nine Maidens Brewing Co
      • 3:00pm Fairport Brewing Co
      • 4:00pm Swiftwater Brewing Co