CrossFit – Sat, Nov 22
November Class Schedule Changes:
Saturday 11/22 – Advanced class 10 – 11:15 am – do NOT be late***UPDATED*** THANKSGIVING WEEK CLASS SCHEDULE CHANGES
No Youth Classes on the week of Thanksgiving
Wednesday 11/26 – Last Class is 5:30pm
Thanksgiving Day 11/27 – 8:30 am Barbell Fury & 9:30 CrossFit – reservations are required
Black Friday 11/28 – 8:30 and 9:30 am only – reservations are required
Saturday 11/29 – 9 am only and Advanced class at 10 am
Warm-up
Accessory Work
3x
SLan Board Goblet Squat
6 each: ATG Split Squat
6 nordic
10 cossack
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Cooldown
3 pos scorpion
calf
couch
10:
leg swings
pass thru
OHS
6 sotts press
10 OH lunge
run 200M
with barbell – 2×8:
OH lunge
oh Squat
200 m run