*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 – 3-5/side Top/Bottom Kettlebell Lunge

2 -7 Glute Bridge Dumbbell Floor Press

3 – 5 Box Jump Overs

1 – Hold a heavy Kettlebell in the Farmers Position and a lighter Kettlebell at the From Rack. Perform all reps on 1 side, then switch to the other.

2 – In the top of a Glute Bridge, hold that position, and perform 7 Dumbbell Floor Press.

3 – Box Jump Overs are clear over the box, pick height you are comfortable and confident in.

2) 3 rounds AQAP:

21 Ring Rows

14 Bar Facing Burpees

7 Thrusters 75/55

Extra Work:

3) D-Ball Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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