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 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!  

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

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

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

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

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

WARM-UP: 400m Run 1 Set of fence drills 10 Lunge to instep 2:00 Group stretch SKILL: 8 Minute EMOM Power snatch + full snatch + OHS WOD: 12 Minute AMRAP 7 Hang power snatch )95/65) 9 Burpees over the bar 11 V-Ups

WARM-UP: 200m Run 20 Kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Air squats SKILL: Banded mobility work WOD: Teams of 2: splitting the reps any way you’d like 50 DL (225/155) 100 Box Jumps (20″) 800m Slam ball carry relay (30/20) 100 KB swings (24/16) 50 Partner sit-ups passing

Body Analytics Hydrostatic Body Testing today!!!! 4pm – 8pm (*Make sure you are signed up or sign up) WARM-UP: X2 Row 300m 5 Inchworms with a push-up 10 Air squats 10 Straight leg sit-ups WOD: ** Here is a small article of why EMOMs are beneficial- http://boxlifemagazine.com/benefits-of-the-emom-every-minute-on-the-minute-workout/ 24 Minute EMOM M1: 15 Wallballs (20/14) M2: Full