* Fall Soft Goods Order HERE

** CrossFit Kids will be cancelled this Saturday the 19th

*** Thanksgiving Schedule…

Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes

Thursday, November 24th. ONE class at 9 AM. Come join us before you eat!

Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted.

Pre Class:

1) Row – 3 rounds of:

750m @ 2K Pace

500m @ 1K Pace

250m @ Faster than 1K Pace

Rest 3 minutes between all intervals.

2) Snatch: 1 Rep Every 1:00 x 20 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

WOD:

4) Back Rack Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible.

5) Good Morning: 15 reps Every 2:00 x 5 sets

This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading.

6) 3 rounds AQAP:

3 Squat Snatch 135/95

6 Hang Power Snatch 135/95

12 Overhead Squats 135/95

24 Box Jump Overs 24/20

Extra Work:

7) Glute Ham Raise: 4 sets of 10

Rest 90-120 seconds between sets. Add load/assistance as needed.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE