Author: Jade

*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%…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 30 Hang Power Cleans 225/155 Rest 5 minutes 20 Power Cleans 225/155 Rest 5 minutes 10 Squat Cleans 225/155 Scale as needed, you shouldn’t be spending more than 5 minutes on each piece. 2) 3 rounds AQAP: 100 Double-unders 30 Kipping Handstand Push-ups 10 Overhead Squat 185/135 Scale as needed. 3) 21-15-9 – AQAP: Chest-to-bar Pull-ups Calories Ski Erg Toes-to-bar Calories Ski Erg Scale as needed. 4) Strict Ring Dips: 4 sets of 10-20 Reps If you can perform 20 reps easily, add load. Rest 3 minutes between sets. 5) L-Sit: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE