Author: Jade

* Fall Soft Goods Order HERE ** 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 – 6 rounds: 90 seconds @ Moderate Pace 30 seconds @ 2K Pace 60 seconds @ Easy Pace 15 seconds @ 500m Pace 1 minute Rest Pick paces as needed, and goal should be to hit same paces for all 6 rounds. Remember there is a drastic difference between moderate and easy. Easy is a zone 1/2 effort, where moderate should be a zone 2/3. Moderate is a long, working pace, something that is sustainable for 60 minutes, but that you would have to work for. Total piece should be…

* 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. WOD: 1) AQAP: 21 Hang Squat Clean Thrusters 135/95 15 Hang Squat Clean Thrusters 185/135 9 Hang Squat Clean Thrusters 225/155 Scale as needed to keep you from doing singles. 2) 3 rounds AQAP: 10 Alternating Dumbbell Snatch 100/70 20 Wall Balls 30/20 30 Toes-to-bar Rest as needed. 3) 10-8-6-4-2 – AQAP: Muscle-ups Bench Press 225/155 Rest as needed. 4) Legless Rope Climb: 3 sets of 5 Rest 3 minutes between sets. Keep track of time to complete each set. For results post detailed weights, reps, times, thoughts,…