Announcements

We scheduled a new Rowing Endurance class with Coach Mike on Sunday, November 26th at 10AM, after the Competition Class. You’ll need a team of 4 for this workout so get your squad together and sign up on Zen Planner!

QuickFit

For time:
Bike 6000/5000m
At minute 1:00 get off and perform 1 Kettlebell Swing, at minute 2:00 get off and perform 2 kettlebell swings, continue adding one swing per minute.

Core
40 Sit Ups
20 Weighted Sit Ups (hug plate to chest)
10 V-Ups

Running Club

6:00PM @ Heights High School Track

10 Minute Warm-Up
Dynamic Flexibility
3 Person Relay 5k – Alternating 200s. A hands off to B, B hands off to C, C hands off to A. 2 People will run 8 times and one person will run 9 times.
2 Lap Cool-Down
Static Stretch

CrossFit

Cycle 2 – Week 5 – Day 4

Warmup

Hip/Glute Activation
then
15-10-5
Hang Squat Cleans 65/45lbs
SDLHP 65/45lbs

Strength

Squat Clean

Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

then

7×1 @ 82.5-92.5%

WOD

For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs

Time Cap: 8 minutes

Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx

Competitor Extra

4 Rounds
3 Rope Climbs
Rest 2:00