*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) Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Use this to quickly build to a heavy single for the day.

2) Behind the Neck Push Press: 4 sets of 4

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform in your Jerk Grip.

3) Banded Football Bench Wide Grip: 5 sets of 3

Warm-up as needed.d Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the band tension.

4) 3-4 rounds @ Zone 2/3:

A):

12-9-6 Strict Handstand Push-up

24-18-12 Box Jump w/Step Down 24/20

B):

15-12-9 Hang Power Snatch 75/55

30-24-18 Calories Rowed

C):

12-9-6 Dumbbell Man Makers 50/35

100m Sled Drag @ Bodweight

Perform 3-4 cycles of A>B>C. For the Dumbbell Man Makers Perform a Strict Push-ups, Row on each Arm, and then a Power Clean + Push Press.

5) Sandbag Squats: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as deemed fit.

6) Dumbbell Bench Press: 4 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

7) Barbell Roll-outs: 4 sets of 10

Rest 90-120 seconds between sets.

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