Holiday schedule

Don’t forget we’ll have a limited schedule the next few days to give our team some time off to enjoy Thanksgiving!
Wed: No 7p class, no 8p Open Gym
Thurs: No classes… eat up then TURKEY TROT!
Fri: 12n Hero WOD w Tirzah
Sat: 10a Team WOD
Sun: Back to regular schedule – 12n CrossFit & 1p Open Gym w Carlos, then 6p Yoga w Monica

photo-21Dave & Dick with modified L-sits

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Tirzah
6p: All Levels CrossFit- Tirzah

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 work-ups
B. 5 rounds for time:
15 Pull ups
20 Kettlebell swings, 53/35#
25 Wall Balls 20/14#

Holiday Travel Workout

10-9-8-7-6-5-4-3-2-1 rounds:
Between each round of burpees, do a 20-second plank hold

Thanksgiving Holiday Travel Workout

Turkey Trot:
Run two miles…one forward, one backward. Alternate as often as you like, but half the distance is in reverse (safety tip: do this on a track if you can…if you’re on public streets, run w a buddy so you can take turns spotting for/guiding each other)

And coming Friday…

“Tommy V”
21 thrusters 115/80#
12 Rope Climb
15 Thruster
9 Rope Climb
9 Thruster
6 Rope Climb

WED 11.27.13 Holiday schedule