FRI 11.24.17

Jeannette

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

Today’s schedule

11a: Open Gym- Michael

Workout of the Day (WOD)

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.

And coming Saturday…

“Grey Wolf”
For Time (m = 95/115/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees

Score is time to complete the WOD. Ex 19:30 L3.

Saturday Schedule

9a: Open Gym- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael

Sunday Schedule

10a: All Levels CrossFit- Tina
11a: Open Gym- Michael
12:15a: Yoga- Will Milne
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal

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