It was SO GOOD (so nice nice) to have Jesse back this past week, and I know everyone was happily surprised! He left us an encouraging note and yeah…that’s so us!
We have a lot of good sh*t coming over the next couple months! Please mark your calendars!
Nov. 18: Pelvic floor workshop!
THANKSGIVING DAY: Cornucopia, two heats, 7 a.m. and 8ish a.m.
FRIDAY AFTER THANKSGIVING: 9 a.m. ONLY
SATURDAY: Normal 8 a.m.
All through December, Bring a Friend for Free during the afternoon/evening and Saturday classes! Have that one buddy who’s been wanting to check out CrossFit? The coworker who just moved to the area and needs a box (ask Steve about bringing coworkers, he’s awesome at that)? The family member who is sick and tired of hearing you rave about your workouts and just wants to shut you up? December is the perfect time to bring them–and maybe the Twelve Days of Christmas will be a nice motivator to keep coming…
Workouts!
SKI WEEK: Come on in when you can and smash a 2k on the Ski Erg. Set the machine to count DOWN so you can get an actual finish time, send a pic or write it up!
Monday: Cindy (5 Pull-ups, 10 Push-Ups, 15 Air Squats) for 21 Minutes, but every 3 Minutes do 3 Deadlifts at 315/225, finish with 3 Deadlifts.
Tuesday: For Time: 250m Row, 21 KB Swings 53/35, 15 Air Bike Cals, 21 Burpees, 15 Air Bike Cals, 21 KB Swings 53/35, 250m Row
Wednesday: KB Snatch Workshop and Warm-up, ~15 minutes. Then Turkish Get Up 1RM, and GHD Run Down
Thursday: 4 Minutes on, Two minutes off, for 18 Minutes (3 Rounds) of: 7 Back Squats185/135, 35 Double Unders
Friday: Vignettes: 5 Minutes Max Reps: 10 Muscle-ups, X Sumo Deadlift High Pulls 115/70, Rest 3 minutes, 5 Minutes Max Reps: 15 Strict False Grip Pull-ups, X Snatch High Pulls 115/70, Rest 3 minutes, 5 Minutes Max Rounds of: 10 False Grip Kipping Swings, 10 Hang Power Snatches 115/70
Saturday: Bike, Row, GO! Max Dips in 18 Minutes: Teams of 3: Bike 300m, Row 200m, X Bar Dips. When buddy 1 gets to the Dips is when buddy 2 can start biking. When buddy two gets to the Dips is when buddy 1 can stop getting Dips.
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