CrossFit – Thu, Nov 21
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
5 Deadlift
3 Front Squat
add weight each round
Deadlift (3@70%, 3@80%, max @ 90%)
Metcon (AMRAP – Rounds and Reps)
8 Min Amrap
3 Front Squat 115/75 (rx+ 155/115)
20 Double Unders
Cooldown
Kneeling Hamstring
Pigeon
Up/Down Dog
4 Rounds
ROWLING
3 Double Under Penalty
2x
Death March – 25 ft
12 KB Swings
8 Goblet Squat