*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:

1a) Run/Ski/Bike/Row: 10 minutes Easy

Pick a modality and stick with it for the entire 40 minutes. Focus on your pacing and being consistent. The first 10 minutes Easy should all be at the same pace.

1b) Run/Ski/Bike/Row: 10 x :20 Hard/:40 Easy

Focus on maintainable output, try and get your intervals to all look the same.

1c) Run/Ski/Bike/Row: 5 sets of

1 minute Easy

1 minute Moderate

1 minute Easy

1 minute Hard

Again focus on consistent pacing for all 5 rounds and the 3 different paces. Rest 2 minutes after this is complete.

2) 8 sets of:

20 seconds Abmat Sit-ups/V-Ups

10 seconds Rest

20 seconds Flutter Kick w/Plate Hold

10 seconds Rest

This entire piece should take 50 minutes from Start to Finish.

Extra Work:

3) Ring Push-ups: 4 sets of 10-20 reps

Rest 90-120 seconds between sets. Add load if deemed fit.

4) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position/activation, not speed.

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