FRI 11.28.14

Matt and Dyer. Thrusters and Burpees.
Matt and Dyer. Thrusters and Burpees.

Today’s schedule

6a: Cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

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:
Toes to Bar
Burpees Over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 2145#, 9:49 Rx.

And coming Saturday…

6 Rounds
2 Minute Rounds:
200 Meter Run
5 Pullups
10 Pushups
15 Air Squats
AMRAP Power Cleans in Time Remaining (135/95)
Rest 1 Minute Between Rounds

Score is Total Power Cleans. Ex: 31 Rx.

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Schedule, 7, 8pm evening classes cancelled
Thur: Thanksgiving!! Gym Closed
Fri: 7am Class, 8am Open gym, 12, 4, 5, 6pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

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