Monday November 19, 201

***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

Friday November 16, 2018

***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

————————

“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 ;)***

Tuesday November 13, 2018

***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

Monday November 12, 2018

“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)