Author: Jade

* 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) Back Rack Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible. 2) Good Morning: 15 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading. 3) 3 rounds AQAP: 12 Deadlifts 95/65 12 Shoulder-to-Overhead 95/65 12…

* 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds…