*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time.

**Fall Softgoods Order HERE…Order Placed December 1st

***Fall/Winter Holiday Schedule HERE

WOD:

1) Ski Erg – 5 sets of:

30 Calories

Rest 90 seconds

20 Calories

Rest 60 seconds

10 Calories

Rest 30 seconds

Work for maintainable paces across all 5 sets.

2) Back Squat – Every 2:30:

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Pick weights based on feel. Reference last week’s sets for loading for this week.

3) Front Squat – Every 2:30:

4 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

Pick weights based on feel, ideally add load each set finishing at a Heavy set.

4) 3 rounds for Max Reps:

1 minute Air Squats

1 minute Deadlifts 185/135

1 minute Double-unders

1 minute Rest

Keep track of reps completed for each round, count cumulatively from movement to movement within the round.

5) Axle Overhead Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep.

6) Glute Ham Raise: 5 sets of 5

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

7) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. No need for loading focus on positioning and activation.

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