Announcements

5 Spots Left!

Ultimate Frisbee Day

Saturday – 9:45AM @ River Oaks Elementary

Throwing Clinic starts at 9:45 & game starts at 10:30. Then join us for brunch at Canyon Creek afterwards.
https://www.canyoncreekcafe.com/
Thank you Matt & Mimi for doing this!

Saturday Class Schedule:
8:00AM – 8:45AM CrossFit/QuickFit
8:45AM – 9:30AM CrossFit/QuickFit
9:30AM – 11:00AM – Open Gym

No Yoga, come out to Frisbee and learn a new sport!

Power Hour Registration is Open

Claim your time slot for our 2018 Winter event (February 3rd)

http://trinitycompetitions.com/powerhour/

Running Club

The final practice session of the season has been moved to Sunday, Dec 17th at 11AM at Spott’s Park!

QuickFit

EMOM 16
A) Bike 12/8 Calories
B) 5 Dumbbell Deadlifts + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Push Press (2 DBs)

Core
1:00 high plank
:30 low plank
:30 single leg raised low plank, each leg
:30 side plank, each side
:30 high plank
1:00 low plank

CrossFit

Cycle 3 – Week 1 – Day 4

Warmup

40-30-20
Double Unders
20-15-10
Air Squats
Cap: 5 minutes

Beginners: 10-8-6 sets of 5 single unders + 1 double under attempt

Strength

Deadlift
9-9-9
As heavy as possible with total control

WOD

AMRAP 15 Minutes
15 Burpee Box Jump Overs 24/20″
10 Alternating Pistols
15 Burpee Box Jump Overs 24/20″
20 Pistols
15 Burpee Box Jump Overs 24/20″
30 Pistols
etc…

Beginner: 20/16″ Burpee Box Step Overs; Steps Walking Lunge or Step Back Slider Lunges
Intermediate: Assisted Pistols (upright or band) or Pistols with front foot on slider
Advanced: Rx (reduce pistol volume in half if appropriate)

Competitor Extra

10 Rounds
Not for time
30 Double Unders
2 Strict Muscle Ups