* 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) 21 minute EMOTM:

1 – 5 Bench Press

2 – 10 Seated Banded Pause Rows

3 – 10-20 Abmat Sit-ups

Warm-up as needed. For Bench Press try to build on your loading from last week. Banded Rows pause at the chest for 1 second each rep. Pick a rep count for the Abmat Sit-ups that you can maintain for all 7 sets.

2) 12 minute AMRAP:

15 Kettlebell Swings 70/53

15 Push-ups

Extra Work:

3) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken.

4) Bottoms Up Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible.

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