November 2015

November 2015

DIANE

WARM-UP: PVC warm-up 10 Inch worms with a pushup :30 HS hold 10 BB Good mornings 10 BB RDL SKILL: “Diane” 21-15-9 Deadlifts (225/155) HSPU WOD: 4 Rounds for time: 20 OH plate lunges 20 Russian twists with plate 10 Burpees to a plate

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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!

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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

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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

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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!  

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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

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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

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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

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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

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Sprints

WARM-UP: Outdoor Plyos SKILL: 10 X 100m Sprints (1:00 rest between) WOD: 15 Minute AMRAP 9 DL (155/105) 12 Box jumps (24/20) 15 Lift hand push ups

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