Category: Move

* 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. WOD: 1) 30 minute AMRAP: 11 Deadlifts 95/65 24 Medball Squat Cleans 14/8 20 Abmat Sit-ups 16 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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. WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 8 Barbell Upright Rows 3 – 20 seconds/side Bird Dog Warm-up as needed. For Bench Press try to build on your loading from last week. Upright rows should be down with hands touching, keep them strict, range of motion is bar to chin. Bird Dog focus on neutral spine and keeping your hips and shoulders square. 2) 12 minute AMRAP: 12 Knees-up 12 Shoulder-to-Overhead 65/45 12 Box Jump Overs 24/20 Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights,…

* 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. WOD: 1) Deadlift: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start at 60% of your 1RM, or heavier than 4 weeks ago if you did this. Build as heavy as deemed fit. 2) Broad Jumps: 8 Reps Every 2:00 x 5 sets This should be done as a continuation of your Deadlifts. Perform these as individual jumps. Land, turn around, and jump back to you starting point. Focus on jumping as far as possible, but also on landing softly. 3) 10 minute AMRAP: 5 Pull-ups 20 Wall Balls 14/8 50 Single-unders Extra Work: 4) Farmers Carry: 400m Pick a loading…

* 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. WOD: 1) Every 3:00 x 6 sets: 3 Front Squats + 4 Back Squats Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 7 reps. The transition between Front and Back Squat should be as quick as possible, hands should not leave the bar, the transition should be no more than 5 seconds. Build as heavy as deemed fit. 2) 18-15-12-9-6-3 – AQAP: D-Ball Over…

* 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) 5 rounds AQAP: 10 Ball Slams 40/30 20 Burpees 30 Wall Balls 14/8 40 Abmat Sit-ups Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning, not speed. Switch between under and overhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE