November 2015
November 2015
CLOSED today
NO 4pm CLASS TODAY! Enjoy the day of rest with friends, family, football, and some yummy food. We have a fun week ahead of us!
Last Saturday of November
WARM-UP: Shuttle Run 10 Spider walks into lunge to instep Shuttle run 10 Burpees Shuttle run 15 Straight legged sit-ups Shuttle run 15 Keeps above hip swings on the bar Skill: 2:00 ME row  for calories (1:00) 2:00 ME DU (1:00) 2:00 ME pull ups (1:00) 2:00 ME burpees WOD: 4 Rounds: 200m Run 21
Time to burn off that pie!
We are open for 8am class and 9am class only! WARM-UP: Plyos WOD: Partner wod, teams of 2 400m Run together 20 Alternating power clean (155/105) 25 Burpees with band 35 Partner WBS (20/14) 50 Slamball sit-ups (30/20) 35 Partner WBS 25 Burpees with band 20 Alternating power cleans 400m Run together
HAPPY THANKSGIVING!
HAPPY THANKSGIVING FROM OUR FAMILY TO YOURS! CLOSED TODAY FOR THE HOLIDAY. Enjoy your off day and we will see you back tomorrow (11/27) at 8am or 9am ONLY, or Saturday 8am or 9am only!
HALF DAY- gym closes at 1pm
WARM-UP: X3 200m Row 3 baby squats with a :03 hold at the bottom 5 Squat with hands overhead + :03 hold at bottom 5 Inch worms + Push-ups WOD: “Virtual Fran” 21-15-9 SKILL: “The Ghost” http://therxreview.com/crossfits-new-workout-ghost/ 1 Minute ME cal row 1 Minute ME burpee 1 Minute ME DU 1 Minute REST 6 Rounds
Last full day of classes this week
WARM-UP: Ladder drills 2 Sets of: 6 Lunge to instep 8 Drop Squats 5 Burpees WOD: MedBall Clean Drills MedBall Games! SKILL: 800m Run 50 WBS (20/14) 40 T2B 30 Power cleans (135/95) 20 C2B 10 STO
FSQ max out
WARM-UP: 400m Run Fence drills X2: 10 Air squats 5 Inch worms 10 Lunge to instep WOD: 12 Minutes to find a 1 rep max FSQ THEN 5 minutes to preform 2 ME sets 1 Set @ 75% 1 Set @ 70% SKILL: 3 Rounds 15 Thrusters (95/65) 12 Burpees over the bar
I’ve got the power!
WARM-UP: :30 Drills X 3 Seal jumps Air squats Inch worms Push-ups Straight leg sit-ups WOD: 20 Minute AMRAP 5 Power cleans (155/105) 10 Burpees 400m Run
