THUR 11.23.17 Happy Thanksgiving!

Happy Turkey Day! Feed your #gains!


Thanksgiving Weekend Schedule

Thursday- Gym Closed. Happy Thanksgiving!
Friday- 11a: Open Gym
Saturday- 9a: Open Gym, 10a, 11a: Group Class
Sunday- 10a: Group Class, 11a: Open Gym, 12:15p: Yoga, 5p, 6p: Open Gym

Workout of the Day (WOD)

Holiday Travel WOD
CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees*

*Select a target 6” above your reach.

Post total reps completed. Ex: 118 Rx.

And coming tomorrow...

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 20/35/50, w = 15/20/35)
Box Jump Overs (m = 20/24/30, w = 16/20/24)
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.


OR

Holiday Travel WOD

21-18-15-12-9-6-3 Rep Rounds of:

Pushups*
Situps
Lunges

*Scale Pushups to incline (box, bench, table, chair, bed, etc.)

Post time to complete WOD. Ex: 9:23 Rx.

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