CrossFit – Tue, Nov 26
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
EMOM
3 min EMOM
3 Snatch Pulls
3 Snatch Balance
3 hang power snatch
1 full snatch
Snatch (5@75%, 3@85%, max @ 95%)
Metcon (AMRAP – Reps)
Tabata
Row
Russian KB Swing 35/26 (rx+ 53/35)
OHS 45/35
Mtn. Climbers
1 minute rest between exercises – clock #3
Cooldown
Banded overhead stretches
Doorway Stretch
lay on ground banded leg stretch
1.Reverse Tabata Assault Bike – no subbing c2 or rowers.
2.Red Band: 10 each: Pass Thru, OHS, GM, single arm press
3. 400 M Run
rotate class through each: 5 on assault, Red Band, Run until everyone has done assault bike. Use the reverse tabata mode on assault bike.