CrossFit – Sun, Nov 30
   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

2x each:

carioca

solider kick

high knees

butt kickers

forward lunge running drill

runners lunge

bear Crawl

Burpee Broad jump

2x

3 manmakers PUSH UP , ROW, PUSH UP, ROW, Squat clean, Thruster

10 Kayakers

Speed

12 x 50 M run – walk back

Metcon (AMRAP – Reps)

Tabata (1 min break between exercises)

  1. Row/bike or ski
  2. kayakers – use med ball 20/14
  3. Manmakers 20/15 (rx+ 30/20)
  4. Burpees over DB

Cooldown

Calf

3 POS scorpion

Kneeling Hamstring