*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:

1a) Run/Ski/Bike/Row: 10 minutes Easy

Pick a modality and stick with it for the entire 40 minutes. Focus on your pacing and being consistent. The first 10 minutes Easy should all be at the same pace.

1b) Run/Ski/Bike/Row: 10 x :20 Hard/:40 Easy

Focus on maintainable output, try and get your intervals to all look the same.

1c) Run/Ski/Bike/Row: 5 sets of

1 minute Easy

1 minute Moderate

1 minute Easy

1 minute Hard

Again focus on consistent pacing for all 5 rounds and the 3 different paces. 

1d) Run/Ski/Bike/Row: 10 minutes Moderate

Find a pace and hold it for the entire 10 minutes.

1e) Run/Ski/Bike/Row: 10 minutes Easy

This pace should match your first 10 minutes. This should be one continuous 60 minute piece.

2) D-Ball Bear Carry: 400m @ 150/100 for time

Keep track of time and attempts to complete.

3) Ring Push-ups: 10 reps Every 1:00 x 10 sets

Focus on quality positioning and range of motion.

4) GHD Sit-ups: 10 reps Every 1:00 x 10 sets

Focus on positioning and aggressively using your quads/hip flexors through the entire range of the Sit-up.

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