WOD

Kristin G

For Time: Teams of 2
3000 Meter row
300 Double unders
3000 Meter run

Box Brief:
There are only a few slots available for the weightlifting clinic! Class starts at 11:30am on Saturday. Cost is $20.

Foster

Front Squat
Find 1 rep max

Power Clean
Find 1 rep max

Bench Press
Find 1 rep max

Box Brief:
This has been a tough week. Make sure you stretch it out!

Angela

Amber C

4 Minute AMRAP:
Muscle-ups
Rest 4 Minutes

4 Minute AMRAP:
21 – 15 – 9
Deadlifts (225/155)
HSPU
Rest 4 Minutes

4 Minute AMRAP:
Clean and jerks (135/95)

Box Brief:
The weightlifting clinic is this Saturday at 11:30am. Sign up sheet is on the whiteboard. Cost is $20.

Louis & Jay

22 Minute AMRAP:

22 Thrusters (75/55)

22 Pull-ups

22 Burpees

22 Calorie row

Box Brief:
This week’s schedule is back to normal

Grayson

Brando & Chad

Box Brief:
Happy Sunday! I hope everyone had a great Thanksgiving break. I’m very excited about this week’s article. It doesn’t discuss CrossFit specifically but you’ll be able to relate very easily. The great thing about CrossFit is that there is always something that we’re trying to get better at. We set our goals and we work hard to achieve them. However it’s very easy to hit that “mental wall” when we don’t see the results as soon as we want them. That term mental wall refers to anytime you want to give up on something you typically already worked your butt off to improve. Today’s article is a great read and will hopefully keep you on the path to success.