Category: Move

* 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…

* 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) 21 minute EMOTM: 1 – 5 Bench Press 2 – 10 Seated Banded Pause Rows 3 – 10-20 Abmat Sit-ups Warm-up as needed. For Bench Press try to build on your loading from last week. Banded Rows pause at the chest for 1 second each rep. Pick a rep count for the Abmat Sit-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 15 Kettlebell Swings 35/26 15 Knee Push-ups Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken….

* 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: 10 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) Box Jumps: 10 Reps Every 2:00 x 5 sets This should be done as a continuation of your Deadlifts. The focus here is jumping ability not speed. Jump up, step down, and reset between each rep. Work on as high of a box is comfortable. 3) 10 minute AMRAP: 15 Wall Balls 14/8 12 Kettlebell Hang High-pulls 53/35 9 Ring Rows Extra Work: 4) Farmers Carry:…

* 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: 4 Front Squats + 6 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 10 reps. The transition between Front and Back Squat should be as quick as possible. Build as heavy as deemed fit. 2) 10 minute Up Ladder: 3 D-Ball Over Shoulder 70/50 50 Single-unders Jump rope is fixed. Workout goes 3+50, 6+50, 9+50, and so on until…