CrossFit – Wed, Nov 26
   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 amBlack Friday Specials
1 unlimited annual $150 off, 1 6 month unlimited $75 off (conditions apply – see eblast for details)
Merch Clearance tshirt/tank $10, Polo $15, Hoodie $20 + tax on everything – while supplies last
2 New Small Group Training programs join the line up for 2026.  Sign up by 12/7 save $75 on 3x/week 1st month and $50 on 2x a week 1st month.  MetPower – for GLP1 users & type 2 Diabetics.  StrongHer in the Shift – for women in peri & menopause!
Buy a $100+ gift certificate and get $20 store credit added to your account!

Warm-up

3 rounds Rowling w/1 burpee penalty

Hamstring Sweep

Soldier Kick

Runners lunge

Inch worm

3 Rounds

5 GM

5 BS

3 PC

3 Hang Squat Clean

Deadlift (5@75%, 3@85%, Max @ 95%)
Metcon (Time)

min 0-6

3 Rounds

8 Burpees over the bar

8 power cleans 115/75 (rx+ 145/100)

Metcon (Time)

min 6-12

3 Rounds

12 Lateral Jumps over the bar

5 Hang Squat Clean

Metcon (Time)

min 12-18

3 Rounds

20 Grasshopper

8 SDLHP

Cooldown

3 POS scorpion

pancake

kneeling Wrsit