Thanksgiving Weekend ScheduleClick here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer's Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.
Today's schedule6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single
B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute
Post load for each lift and total Double Unders for AMRAP. Ex: 225#, 205#, 275#, 184 Rx.
And coming tomorrow...Thanksgiving!! Gym Closed!
And coming Friday...A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.
B. 15-12-9 Rep Rounds for Time:
Toes to Bar
Burpees over Erg
300 Meter Row after Each Round
Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.