Grayson
“Swing Set”
15 Minute Ladder:
100 Meter Run, 2 KBS (53/36)
100 Meter Run, 4 KBS
100 Meter Run, 6 KBS
100 Meter Run, 8 KBS
100 Meter Run, 10 KBS
Add 2 reps every round
Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.
Sean D
Natalee
Box Brief:
Welcome to the Sunday Blog! I hope everyone had a great Thanksgiving. Today will be a little lighter in terms of content. Instead of an article I’m posting another great video from CrossFit HQ. This video is amazing and really helps me appreciate everything and everyone I have in my life. Hope you all enjoy!
Trey
“Griff”
For Time:
800 Meter Run
400 Meter Run Backwards
800 Meter Run
400 Meter Run Backwards
Box Brief:
We are closed today and tomorrow. See you on Monday!!!
Ashleigh
Leean
Parker M
Sean C
Back Squat
4 – 4 – 4 – 4 – 4 – 4
Power Clean + Front Squat
Build to today’s heavy single with a 2 second pause in the receiving position, followed by a front squat.
Box Brief:
This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday.
Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class
Friday & Saturday – Closed
Hersh & Sam
“Body Heat”
20 Minute EMOM:
Even Minutes – Max row for calories
Odd Minutes – Max burpees
Box Brief:
This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday.
Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class
Friday & Saturday – Closed
Shelby
CJ|
“Knuckle Sandwich”
For Time:
10 Muscle-ups
-then-
5 Rounds:
10 Push presses (155/105)
10 Front rack lunges (155/105)
-then-
10 Muscle-ups
Box Brief:
This week there is no official Bring A Friend Day because of Thanksgiving but anyone is welcome to attend our Turkey WOD this Thursday.
Thanksgiving Schedule:
Thursday (Thanksgiving) – Only a 8:30 and 9:30am class
Friday & Saturday – Closed
Sean D
Pure joy
Box Brief:
Happy Sunday! This is our weekly blog. Today’s article discusses a topic that never goes out of style. We’re of course referring to recovery. It cannot be emphasized enough how recovering from our workouts is very important. Recovery doesn’t mean take the day off from the gym and lay on the couch. We need to be actively helping our body restore itself. This week’s post will provide you with some restorative modalities to consider.
Mike
