CrossFit – Tue, Nov 25
   No Youth Classes on the week of Thanksgiving

   Wednesday 11/26 – Last Class is 5:30pm

 Thanksgiving Day 11/27 – 8:30 am Barbell Fury & 9:30 CrossFit – reservations are required

 Black Friday 11/28 – 8:30 and 9:30 am only – reservations are required

 Saturday 11/29 – 9 am only and Advanced class at 10 amBlack Friday Specials
1 unlimited annual $150 off, 1 6 month unlimited $75 off (conditions apply – see eblast for details)
Merch Clearance tshirt/tank $10, Polo $15, Hoodie $20 + tax on everything – while supplies last
2 New Small Group Training programs join the line up for 2026.  Sign up by 12/7 save $75 on 3x/week 1st month and $50 on 2x a week 1st month.  MetPower – for GLP1 users & type 2 Diabetics.  StrongHer in the Shift – for women in peri & menopause!
Buy a $100+ gift certificate and get $20 store credit added to your account!

Warm-up

2 Min Cardio

12 band pass thru

10 of each:

pull aparts

face pull

Alt Scorpion

inch worm

dead bugs

Accessory Work

XO Sym Plyo

Shoulder Press (5@75%, 3@85%, max @ 95%)
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Row/Bike/Ski calories

Hollow Rocks

After each round stop and dp 5 Push Jerks 96/65 (rx+ 135/95)

14 Min CAP

Cooldown

up/down dog

pigeon

½ kneeling thoracic rotation