WOD

Justin F

21 – 15 – 9
Squat snatch (95/65)
Burpees over bar
100′ Walking lunge

Box Brief:
We are starting our renovation this Monday!!!!! We have been planning this renovation for awhile now and are excited to share our plans. Phase 1 of our 7 day renovation will include… The office will become a kids room with a viewing window so you can easily monitor your kids as they play but have the comfort of getting your WOD on without the distraction. Our kitchen area is History! Our new office will take its place. Say goodbye to water shortages because we are installing a water fountain that doesn’t need us to refill the jugs. One of the most exciting parts of our renovation will include the ceiling being raised on the front desk side of the gym. This will allow us to increase our wall ball space as well as add another rope climbing station. We expect phase 1 of the renovation to take 7 days finishing on the following Monday. The front desk side of the gym will be closed off during construction. Because of this we won’t be able to accommodate children during the renovation. So please leave your kids at home. We have more things planned but stay tuned! Phase 2 is right around the corner!

Lexi

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.

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.

Join us today at 9am to celebrate Thanksgiving! Expect large classes. See you there!

TBT to Thanksgiving 2015