*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) Back Squat – Every 2:30:

4 sets of 5 @ Moderate > Moderately Heavy

Warm-up as needed. Pick weights based on feel.

2) Front Squat – Every 2:30:

4 sets of 5 @ Moderate

Pick weights based on feel.

3) 5 rounds for Max Reps:

40 seconds Ski/Bike/Row

20 seconds Rest

40 seconds Front Squat 75/55

20 seconds Rest

Keep track of reps for each round and movement. Goal here is consistent output, don’t blow-up in the first round.

Extra Work:

4) Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on position over load.

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