***CF 128 Fall Clothing Order!***
Here is the line up guys, there is a pre order sheet in the gym, last day to order Wednesday 11/28
Nike Sweatpants – $60
Pull Over Hoodie (light weight) – $45
Zip Up Hoodie – $55
Jacket – $75
Crew Socks – $20 (picture coming soon!)
1) Build to Heavy 3 Deadlift
2) “Donut Make Me Mad”
7 Rounds, 1:00 on/1:00 off
5 Deadlifts @75% of 3 reps
15 Air Squats
ME Double Unders
Endurance Class @ 8:30am!!!
Class @ 9am!!!
***Holiday Schedule***
Wednesday 11/21: No 6pm WOD, Barbell Club @6p
Thursday 11/22: 8a “Murph”, 9a “Earn Your Turkey 5K” around Lake Q, Open Gym 8-11a
Friday 11/23: Class @9:o0am, Open Gym 10-11am
Saturday and Sunday: Regular schedule
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“Flawless Victory”
5 Rounds:
400m Run
5 Power Cleans (205/145)
1 Round of “Mary”
5 Handstand Push Ups
10 Alt. Pistols
15 Pull Ups
*30 min time cap
***Yes you will have the option to row or bike instead of running. It will be rainy and slushy tomorrow. Running is RX though ;)***
***Bring A Friend Day!!!***
1) Bench Press:
10-8-6-4-2-1
*increasing weight
2) “Yeti”
AMRAP 8
200m Row
12 KB Swings (53/35)
8 Burpees
AMRAP 4
12 KB Swings (53/35)
8 Burpees
AMRAP 2
Burpees
*rest 3 mins between AMRAP’s
***Barbell Club tonight @7pm!***
1) 10 Mins for Heavy Push Press
2) 10 Mins for Heavy Push Jerk
3) “Shadow Box”
EMOM 14
Odd: 7 Jerks @60% of heavy 1
Even: :45 secs Hollow Rocks
***This Thursday is Bring A Friend Day!!! Do you have a buddy that is interested in trying CrossFit?? Have them come in a try a free class! They can also take advantage of our Holiday Special, if they sign up for a 4 month contract they get one month FREE!***
1) Back Squat:
E2MOM 14
5 reps, increasing weight, do not go to failure
2) “Game Changer”
For Time:
30 Overhead Squats (75/55)
30 Box Jumps (24/20)
30 Sit Ups
90 Double Unders
30 Sit Ups
30 Box Jumps
30 Overhead Squats
*13 min time cap
“Three Wise Men” Veterans Day Tribute WOD
“Jeremy”
AMRAP4
5 Hang Squat Snatch (135/95)
10 Burpees Over the Bar
-Rest 2 minutes, and then…
“Ben”
AMRAP4
10 Power Cleans (135/95)
20 Pull-Ups
-Rest 2 minutes, and then…
“Beau”
AMRAP4
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14)
***Bring a Friend Day!***
Class @8:30am!
Class @9am!!!
