*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) AQAP:

30 Hang Power Snatch 135/95

Rest 5 minutes

20 Power Snatch 155/105

Rest 5 minutes

10 Squat Snatch 185/135

Scale as needed. Keep efforts under 5 minutes each.

2) AQAP:

21-15-9 Shoulder-to-Overhead 185/135

9-6-3 Rope Climbs 15ft

1000m Assault Bike

Scale as needed. Overhead Should be done in 1-2 sets.

3) AQAP:

30 Alternating Dumbbell Squat Snatch 70/50

30 Burpee Muscle-ups

30 Alternating Dumbbell Squat Snatch 70/50

Scale as needed.

4) Paralette Handstand Push-ups: “X” Reps Every 1:30 x 10 sets

You pick the reps and deficit. During your rest perform 10 Strict Press @ 45/33.

5) Toes-to-bar: 75 for time

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE