CrossFit – Thu, Nov 9
BARBELL FURY – NEW CLASS
Tuesdays & Thursdays at 8:30 am with Coach Ty
beginning 10/31Veterans Day hero WOD – CHAD
Saturday 11/11
8 & 9 am, partner workout – 40 min time cap
10 am advanced class – no cap
sign up in advance, space will be limited for all 3 classesPINK OUT – 11/14 Grace WOD & more for our Breast Cancer FoundationYouth CrossFit Changes! Week of 11/20-11/26 No Classes
Beginning week of 11/27 Class time is 3:45-4:30. New Pricing too! 6 visit pass $132 (good for 2 months) unlimited $199
Tuesdays & Thursdays at 8:30 am with Coach Ty
beginning 10/31Veterans Day hero WOD – CHAD
Saturday 11/11
8 & 9 am, partner workout – 40 min time cap
10 am advanced class – no cap
sign up in advance, space will be limited for all 3 classesPINK OUT – 11/14 Grace WOD & more for our Breast Cancer FoundationYouth CrossFit Changes! Week of 11/20-11/26 No Classes
Beginning week of 11/27 Class time is 3:45-4:30. New Pricing too! 6 visit pass $132 (good for 2 months) unlimited $199
Accessory Work
Metcon (AMRAP – Rounds and Reps)
9 min Amrap
4 Ring Dips (rx+ Ring Muslce Ups)
10 Pistols
20 Double Unders
2x
10 Bridge/Wall bridge
8 ring behind back pulls
3 Hold top & bottom of dip 4 seconds each
2 paralette L-Sit to handstand – scale to 4 shoot thrus w/push up and dip
2 skin the cat
8 cossack/Ring Cossack
8 horse stance Good morning
8 Slant Board Goblet Squat