Friday 11/17/17

Thursday 7AM crew

Thanksgiving Weekend Schedule!

Unlike most gyms that fully close for holidays, thanks to the kindness of our awesome coaches we always try to stay open if at all possible! Our Thanksgiving 2017 weekend schedule is as follows:

  • Wednesday, Nov. 22: Normal schedule (WODs at 6:00AM, 12:00PM, 5:30PM, 6:30PM)
  • Thursday, Nov. 23: 9:00AM WOD, 10:00-11:00AM Open Gym
  • Friday, Nov. 24: 10:00AM WOD, 11:00AM-12:00PM Open Gym
  • Saturday, Nov. 25: Normal schedule (WODs at 8:00AM, 9:00AM, 10:00AM)
  • Sunday, Nov. 26: Yoga cancelled; 11:00AM-12:30PM Open Gym 

Remember to reserve your spot for all WODs in Wodify, and if you have friends/family (experienced CrossFitters) that would like to join you for any class, please have them pay for and reserve their spot via our online sales portal.


Hang Power Clean (6 x 3)

E2MOM for 12′ – first working set at 60-65%, build over the 6 sets to today’s heavy triple


“30 Seconds to Breathe”

*compare to 5/12/16, 6/8/15*

6 Rounds for Total Time (9 MIN CAP):

3 Hang Power Clean
4 Front Rack Reverse Lunges (2x each leg, alternating)
1 Push Press/Jerk
4 Over the Bar Burpees

*REST 30 SECONDS between rounds*

Rx = 135/95
Scale 1 = 115/75
Scale 2 = 95/65
Scale 3 = 75/55, 45/35


Optional mobility/recovery: Lax Ball Traps/First Rib

Categories: WOD

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