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

EMOM 8
A) :45 of Burpees
B) :45 of 10 Kettlebell Deadlifts + Farmers Carry in remaining time

Rest 2:00

EMOM 6
:45 of 15 Sit Ups + Feet 6″ off floor hold in remaining time

CrossFit

Cycle 2 – Week 6 – Day 3

Warmup

3 Rounds
Row 200/150m
10 Push Press w/ light weight and a 2-sec pause at the top of each rep

Strength

Push Press 4×4 @ 82.5%
Go heavier than last week (11/15/2017)

WOD

5 Rounds
6 Front Squats 175/110lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :60

Beginner: 95/65; Hanging Knee Raise; 35/18
Intermediate: 145/95; 6 Toes to Bar; 44/26;
Advanced: Rx
Competitor: 205/135; 70/53# KBS

This is a heavy and high-skill WOD. The Front Squats and Snatches should be unbroken. The Toes to bar in 2 sets or less.

Competitor Extra

Bike 30/18 Calories x 3
Rest 3:00