* 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) 20 minute EMOTM:

Minutes 1-10 – 2 Halting Jerks

Minutes 11-20 – 1 Jerk

Warm-up as needed. Start around 60% of your 1RM Jerk and build as deemed fit. For Halting Jerks hold the bottom of the dip for 2 seconds.

2) Bench Press:

3 sets of 5 @ 70% + Additional Load

3 sets of 3 @ 80% + Additional Load

3 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

3) Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

4) 9 minute EMOTM:
1 – 9 Hang Squat Clean + 1 STOH 185/135
2 – 8 HSC + 2 STOH 185/135
3 – 7 HSC + 3 STOH 185/135
4 – 6 HSC + 4 STOH 185/135
5 – 5 HSC + 5 STOH 185/135
6 – 4 HSC + 6 STOH 185/135
7 – 3 HSC + 7 STOH 185/135
8 – 2 HSC + 8 STOH 185/135
9 – 1 HSC + 9 STOH 185/135

Work courtesy of CompetitorsTraining. Scale loading as needed.

5) Every 5:00 x 8 sets:

20 Kettlebell Swings 70/53

20 Jumping Medball Squats 30/20

200m Assault Bike

Keep track of time to complete each round. For jumping squats hold the ball in a bear hug position, you don’t need to jump high, just get your feet of the ground and keep yourself moving in a continuous motion.

6) D-Ball Hold: Accumulate 3 minutes 150/100

Keep track of time and attempts to complete. Goal is to do this unbroken.

7) Bent Over Landmine Row (Fat Neutral Grip): 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

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