*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) 21 minute EMOTM:

1 – 5 Sumo Deadlift

2 – 10 Bent Over Double Dumbbell Rows

3 – 5 Barbell Roll-outs

1 – Sumo Deadlift reference 4 weeks back for loading, work to build upon that.

2 – Bent Over Rows, stay Bent Over, focus on a smooth controlled movements, don’t try and do them fast.

3 – Barbell Roll-outs perform off of your Deadlift Bar. Focus on engaging your lets not he way back.

2) 12 minute AMRAP:

15 Wall Balls 14/8

12 Ring Rows

9 Dumbbell Hang Power Cleans 25/15

Extra Work:

3) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

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