Announcements

For the first time our members get to nominate each other for several award categories. You can also vote for Coaches awards! Winners will be announced at the holiday party. Voting is open 🙂

https://goo.gl/forms/akUueFA2gF7VGENl1

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

AMRAP 15
Row 250/200m
15 Wall Balls
15 GHD Sit Ups/Med Ball Sit Ups

CrossFit

Cycle 2 – Week 6 – Day 1

2 rounds

10 Romanian Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Split Jerks

Strength

Clean and Jerk
6×3 @ 75-80%

WOD

For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#

Competitor Extra

Sprint 50m x 6
Rest as needed