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!

Thanksgiving Schedule:
Wednesday, 11/22 – No 6:30PM or 7:30PM classes
Thursday, 11/23 – Closed for Thanksgiving
Friday, 11/24 – 9AM – “Jerry” Hero WOD
Saturday, 11/25 – Resume regular schedule
Sunday, 11/26 – Regular Schedule + Rowing Class at 10AM

QuickFit

3 Rounds
Row 600/500m
20 Steps Walking Lunge
20 Push Ups
20 Steps Walking Lunge

CrossFit

Cycle 2 – Week 5 – Day 5

Warmup

1 Round
30 Wall Balls
60 Dus
15 WB
20 DUs

Strength

Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than Week 3 (11/3/2017)

WOD

4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00

If your hands need rest after the pull ups earlier in the week replace the pullups with 10/7 calorie Ski Erg sprint.

Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups

Scale the gymnastics to allow for a big set after the thrusters. We’re not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round.

Competitor Extra

10 Rounds
15 Box Jump Overs
4 Deficit (4/2″) HSPU
Rest :30