CrossFit – Fri, Nov 29
The week of Thanksgiving, there are NO Youth CrossFit classes. Enjoy your holiday break!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
Things Fall Apart (AMRAP – Rounds)
30 min EMOM
min 1 – 1 Strict Round of Cindy
mn 2 – 15/12 calorie row
min 3 – 12/9 calorie bike
min 4 – 15 kb swings 53/35
min 5 – 20 Sit Ups
min 6 – 200 M run
how many consecutive rounds did you finish rx?
min 1 – 1 Strict Round of Cindy
mn 2 – 15/12 calorie row
min 3 – 12/9 calorie bike
min 4 – 15 kb swings 53/35
min 5 – 20 Sit Ups
min 6 – 200 M run
how many consecutive rounds did you finish rx?
Cooldown
Couch Stretch
Lacrosse shoulder & Traps
Pigeon stretch
Assault Bike – 30 seconds (everyone does this)
10 PVC:
Pass Thru
GM
OHS
3x
5 KB Swings (warm up weight)
5 Scapula pulls
5 Sit Ups
5 Push Ups