Pat A
5 – 5 – 5 – 5 – 5
3 Deadlifts @70-80% of todays 5RM
Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.
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
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
