CrossFit – Sun, Nov 24
The week of Thanksgiving, there are NO Youth CrossFit classes. Enjoy your holiday break!Donating PIES? Bring in by Wednesday 11/27 by 9am !Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Warm-up
EMOM
2 Clean Pulls
1 power clean
1 front Squat
1 push jerk
1 squat clean
1 split jerk
Clean and Jerk (3@70%, 3@80%, max @ 90%)
Metcon (AMRAP – Rounds)
12 Min EMOM
- 12/10 Assault Bike (rx+ 15/12)
- 12 Power Snatch 75/55 (rx+ 95/65)
- 100M Run (rx+ 200 M Run)
For larger classes, divide class into groups of 5 to accommodate assault bikes
Cooldown
3 Pos Scorpion
Elephant Walk
Couch
PVC Pass Thru
PVC OHS
10 Leg Swing ea side
Stick Samson