Wednesday 11/22/17

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!

Drop-Ins: Visitors and member guests (experienced CrossFitters only) who would like to drop-in for any class should register via our online sales portal. Please note that the information and waiver must be filled out under the person’s name who is dropping in. Any questions about this, please e-mail us!

Skill / Strength

Alternating EMOM 10′:

1- Turkish Get-Up, Right
2- Turkish Get-Up, Left

Pause for stability in each position, such that each rep takes you at least 30 seconds

Partner WOD

“Trading Spaces”

With a partner, with one person working at a time, alternate each MOVEMENT to complete as many rounds & reps as possible in 15 minutes:

10 Toes to Bar
15 Wall Ball Shots (20/14 to 10’/9′)
120 ft. (3 lengths) HEAVY*** Farmer Carry (KBs or DBs)

… i.e., Partner 1 completes 10 TTB, then Partner 2 completes 15 WBs, then Partner 1 completes Farmer Carry (this is 1 round), etc.

Count 1 rep for each length (40 ft) of carry in final round

***Go AHAP without putting down; if you can run with the weights they are too light!


Optional 5 min recovery:
1 Min. Downward / Upward Dog
1 Min. Pigeon, left
1 Min. Pigeon, right
1 Min. Extended Crab Pose
1 Min. Downward/Upward Dog

Categories: WOD

Previous Post:


Next Post: