CrossFit – Sat, Nov 29
   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

10 PVC pass thru

10 around the world

6 PVc samson

6 PVC front Squat

10 Hanging knee raise

200 M Run

runners lunge

inch worm

2x

3 Clean pull

2 PC

2 Sq Clean

2 PP

2 P jerk

2 split jerk

Clean and Jerk (5@75%, 3@85%, max @ 95%)
Metcon (Time)

4 Rounds

200 M Run

12 Front Rack lunge 75/55 (rx+ 95/65)

12 T2B

Cooldown

Kneeling Wrist

Band Overhead

Band Hip flexor