CrossFit – Wed, Nov 27
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
Thruster (5@75%, 3@85%, max@ 95%)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Power Cleans 95/65 (rx+ 135/95)
4 Pistols after each round of Power Cleans
10-4, 9-4, 8-4….
Cooldown
Foam Roll Glutes, IT Bands, Quads, Midback and armpit area
3 pos scorpion
3 min cardio
Red Band – 10 each:
pass thru
pull aparts
single arm press
GM
Empty Bar 5 each
GM
Push Press
Front Squat
Thrusters