WOD

Stephanie M

“Air Ball”
4 Rounds:
20/15 Calorie Row
30 Wall Balls (20/14)
5 Bar Muscle-ups

David

Sonia & Sean

“Flip or Flop”
13 Minute AMRAP:
10 Burpee box jump overs (24/20)
10 Meter handstand walk

Box Brief:
Our next Bring A Friend Day isn’t until December 14th. Its okay if someone wants to bring a friend before the 14th if they are interested in getting started. If they ask, help them find the best workout for their first class. Stay away from advanced movements.

Enrique

Jake

“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
Rest 3 minutes in between rounds

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

Brad W

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