*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:

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

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

2) Front Squat – Every 2:30:

4 sets of 5 @ 60-70%

Pick weights based on feel.

3) 5 rounds for Max Reps:

40 seconds Ski/Bike/Row

20 seconds Rest

40 seconds Hang Squat Cleans 115/75

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) Banded Hamstring Curl: 100 reps

Not for time, focus on activation not speed.

5) Concept 2 Bike: 5 x 5000m

Rest 5 minutes between efforts. Goal is consistent, hard outputs.

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