CrossFit – Sat, Nov 23
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
Accessory Work
Hip Circle Activation
4×4 BWB (AMRAP – Reps)
4×4 BWB
4 minutes on 4 minutes rest
15 Box Jumps 24/20
10 Wall Balls 20/14
5 Burpees
4 minutes on 4 minutes rest
15 Box Jumps 24/20
10 Wall Balls 20/14
5 Burpees
Cooldown
Couch
Doorway Chest
Standing Pancake
Runners Lunge
Samson
Side Lunge
RELAYS
10/8 cal row, bear Crawl 25 Ft, 3 Wall Balls 10/8 , run back to rower (then next person goes)