* 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) Back Rack Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible.

2) Good Morning: 15 reps Every 2:00 x 5 sets

This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading.

3) 3 rounds AQAP:

3 Squat Snatch 95/65

6 Hang Power Snatch 95/65

12 Overhead Squats 95/65

24 Box Jump Overs 24/20

Extra Work:

4) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load if able.

5) Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Keep it strict. Heavy as possible.

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