CrossFit – Tue, Nov 19
Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!The week of Thanksgiving, there are NO Youth CrossFit classes. Enjoy your holiday break!Lori Bates & her family will be hosting a Thanksgiving Feast for 200+ homeless on Wednesday, November 27th, 2024.
She is asking your help in donating PIES, any kind, to be picked up by her at CFSR on Wednesday 11/27 by 9am !
Try on the samples to check your size.
$70 + tax – form on Bulletin board & was emailed 11/12The Giving Tree is up! We have 4 local families we are adopting this year. Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. We will have a community gift wrapping party on Thursday 12/12 – light refreshments will be served. Stay tuned for details!The week of Thanksgiving, there are NO Youth CrossFit classes. Enjoy your holiday break!Lori Bates & her family will be hosting a Thanksgiving Feast for 200+ homeless on Wednesday, November 27th, 2024.
She is asking your help in donating PIES, any kind, to be picked up by her at CFSR on Wednesday 11/27 by 9am !
Warm-up
EMOM
3 min EMom
4 Back Squats
40%
50%
60%
Back Squat (3@ 70%, 3@ 80%, Max @ 90%
)
)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP
5 Wall Balls 20/14
5 V Ups
10 DB Snatch 30/20 (rx+ 50/35)
Cooldown
Couch
Pancake
Bretzel
Reverse Tabata Row/Bike
Runners Lunge
3 Squat 3 Step
3x
5 Good mornings
5 Back Squat
3 Muscle Snatch