Category: Move

*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) 4 rounds for Max Reps: 1 minute Sumo Deadlift High-Pulls 45/35 1 minute Burpees 1 minute Front Rack Lunges 45/35 1 minute Box Jumps 24/20 1 minute Shoulder-to-Overhead 45/35 1 minute Rest Keep track of reps completed each round. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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 Sumo Deadlift 2 – 10 Bent Over Double Dumbbell Rows 3 – 5 Barbell Roll-outs 1 – Sumo Deadlift reference 4 weeks back for loading, work to build upon that. 2 – Bent Over Rows, stay Bent Over, focus on a smooth controlled movements, don’t try and do them fast. 3 – Barbell Roll-outs perform off of your Deadlift Bar. Focus on engaging your lets not he way back….

*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) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

*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) 0:00 – 10:00: Ski/Bike/Row @ Easy Pace Goal for this is to get you warm and work on your base conditioning. Find a pace that will keep you in Zone 2/3 and hold it for the entire 10 minutes. 1b) 11:00-32:00 – 21 minute EMOTM: 1 – 10 Knees-up/Toes-to-bar 2 – 3/side Dumbbell Tall Kneeling Press 3 – 5/side Dumbbell Plank Rows Pick movements/weights you can maintain for movements. Part 2, Kneeling on the floor in…

*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 – 3-5/side Top/Bottom Kettlebell Lunge 2 -7 Glute Bridge Dumbbell Floor Press 3 – 5 Box Jump Overs 1 – Hold a heavy Kettlebell in the Farmers Position and a lighter Kettlebell at the From Rack. Perform all reps on 1 side, then switch to the other. 2 – In the top of a Glute Bridge, hold that position, and perform 7 Dumbbell Floor Press. 3 – Box Jump Overs…