*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) 0:00 – 10:00: Ski/Bike/Row @ Easy Pace

Goal for this is to get you warm and work on your base conditioning. Find a pace that will keep you in Zone 2/3 and hold it for the entire 10 minutes.

1b) 11:00-32:00 – 21 minute EMOTM:

1 – 10 Knees-up/Toes-to-bar

2 – 3/side Dumbbell Tall Kneeling Press

3 – 5/side Dumbbell Plank Rows

Pick movements/weights you can maintain for movements. Part 2, Kneeling on the floor in the “standing” position perform all 3 reps on 1 side before switching to the other.

1c) 32:00 – 40:00 – 8 minute AMRAP:

10 Kettlebell Swings 70/53

10 Push-ups

10 V-Ups

Extra Work:

2) Ring Dip Support: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Band Pull-Aparts: 100 Reps

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

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