Monthly Archives: November 2017

1) One Rep Max Clean and Jerk

2) “Lift Off Workout”

AMRAP 12

25 Pull Ups

50 Calorie Row

100 Overhead Squats (45)

50 Box Jumps (24/20)

25 Pull Ups

1) One Rep Max Snatch

2) “Advantage”

3 Rounds:

500m Row

15 Burpees

25 Box Jumps (24/20)

*rest 1 min between rounds

*17 min time cap

1) Accessory Work:

a) Toes to Bar, 3×10

b) DB Bench Press, 3×10

c) Hollow Rocks, 3×15

d) Squat Therapy, 3×10

2) “Dubs & Squats”

3 Rounds:

100 Double Unders

15 Overhead Squats (135/95)

*12 min time cap

1) Front Squats:

6×2 @ 70%

*2 second pause at the bottom of each squat

2) “Skid Row”

10-1

Thrusters (135/95)

Pull Ups

*13 min time cap

***Today is the LAST DAY to get in a clothing order!! We will be placing the order this afternoon so please let us know ASAP if you would like to order anything.***

**This Thursday and Friday we will be participating in the CrossFit Liftoff! One Rep Max Snatch, Clean and Jerk, and workout. The workout will not be announced until Thursday night at 8pm (just like the Open). If anyone would like to sign up and see how they match up with their age and weight class please feel free to do so! This is not required but HERE is the link to register/find out more information.***

1) Push Press:

Build to Heavy 2 Reps

(we did 3 reps on 11/13, try and beat that!)

2) “Raising the Bar”

AMRAP 10

1 Deadlift (115/75)

1 Hang Power Clean

1 Front Squat

1 Push Press

*Every time you drop the bar or “rest” the bar on the ground, perform 5 Burpees!

Endurance Class @ 8:30am!!!

Class @ 9am!!!

***Bring a Friend Day!!!***

Class @ 9am!

***Happy Thanksgiving everyone!!!***

**9am – Earn Your Turkey 5K @ Lake Q**

*Open Gym – 10am – Noon*

***No 6pm class tonight!

Thanksgiving 11/23: No Class! Earn Your Turkey 5K @9am, Open Gym 10am-Noon

Friday 11/24: Bring a Friend Class @9am!***

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1) Back Squats:

5×5 @ 70%

2) “Double Grace”

60 Clean and Jerks (135/95)

*12 min time cap