*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) 21 minute EMOTM:

1 – 5/side D-Ball Bear Hug Hold Box Step-up

2 – 3/side Kneeling Kettlebell Piston Press

3 – 10 Jumping Medicine Ball Squats

1 – Setup the box height so your hip and knee are in line when your foot is on the box. Perform all reps on 1 side before switching to the other.

2 – In the kneeling position, perform alternating Kettlebell Presses. Press one bell up, as you begin to bring it down, press the other up, like a piston.

3 – Perform these with the ball weight you would normally Wall Ball with, focus on jumping as high as you can. Hold the ball in the Bear Hug position.

2) AQAP:

25-20-15-10-5 Kettlebell Swings 35/26

5-10-15-20-25 Burpees

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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