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Thursday 11/25

HOLIDAY SCHEDULE

Thursday 11/25:

  • 9am, 10am, 11am CrossFit
  • 9am-12pm Guided Training

Friday 11/26

  • 9am, 10am, 11am CrossFit
  • 12pm Winter Training Camp
  • 9am-1pm Guided Training

Saturday 11/27

  • 9am, 10am, 11am CrossFit
  • 12pm Skills: SNATCH
  • 9am-1pm Guided Training

Sunday 11/28

  • 10am Yoga (online)

As usual, make sure you RSVP for classes via PushPress! Drop-ins welcome to those fully-vaccinated.

WORKOUT for ThingsTaken Thursday 11/25/2021

“12 Days of Thankfulness”

1. 250m row/run
2. muscle-ups
3. DB thrusters, 35/50lbs
4. burpee box jumps, 20/24″
5. HSPU
6. chest-to-bar pullups
7. kettlebell swings, 16/24kg
8. single-arm DB/KB alternate snatch, 35/50lbs
9. toes-to-bar
10. DB walking lunges, 35/50lbs
11. ring dips
12. DB manmakers, 35/50lbs

Post time!

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Wednesday 11/24

Jump then twist in the wrist!

HOLIDAY SCHEDULE

  • Thursday 11/25:
    • 9am CrossFit
    • 10am CrossFit
    • 11am CrossFit
    • 9am-12pm Guided Training
  • Friday 11/26
    • 9am CrossFit
    • 10am CrossFit
    • 11am CrossFit
    • 12pm Winter Training Camp
    • 9am-1pm Guided Training
  • Saturday 11/27
    • 9am CrossFit
    • 10am CrossFit
    • 11am CrossFit
    • 12pm Skills: SNATCH
    • 9am-1pm Guided Training
  • Sunday 11/28
    • 10am Yoga (online)

As usual, make sure you RSVP for classes via PushPress! Drop-ins welcome to those fully-vaccinated.

WORKOUT for Wednesday 11/24/2021

4-5 rounds for time:
40 (unbroken) double unders
30 burpees
20 alternating DB hang snatch, 35/50lbs

If you can go unbroken all the way do 4 rounds- if you break you have to do 5 rounds. Post time to whiteboard!

WATCH:

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Tuesday 11/23

SKILLS for Tuesday 11/23/2021 is PRESS & JERK (shoulder-to-overhead lifts). Classes at 7am, 1pm, 4:30pm, and 7:30pm!

CONDITIONING for Tuesday 11/23/2021

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Monday 11/22

WORKOUT for Monday 11/22/2021

for time:
20 burpee (ring) muscle-up
40 burpee pullup
60 burpees

Post times to whiteboard!

WATCH:

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Sunday 11/21

Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 11/21/2021

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Saturday 11/20

SKILLS for Saturday 11/20/2021 is SQUAT

WORKOUT for Saturday 11/20/2021

In groups of 3 or 4 complete “PANIC BREATHING”

Each athlete will complete 500-400-300-200-100m rows for overall total time.
– One athlete rows the rest of the team is in a double kettlebell rack position, a plank, and a suitcase hold. Rotate positions until all athletes complete all rows.

Post teams and times to whiteboard!

WATCH:

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Friday 11/19

WORKOUT for Friday 11/19/2021

Build to a heavy BELLA COMPLEX

every minute on the minute for 10 minutes:
a. 10 hang power cleans, 25/40kg
b. 12 thrusters

Every 5:00 for 25:00 row 500m. Your score is your slowest 500m.

READ: Mat Fraser and the Buttery Bros Go Full Bodybuilder For a Back and Bicep Gym Day – BarBend

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Thursday 11/18

SKILLS for Thursday 11/18/2021 is the CLEAN

CONDITIONING for Thursday 11/18/2021

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Wednesday 11/17

A proper one-arm lockout overhead means that the arm is stacked directly over the shoulder.

WORKOUT for Wednesday 11/17/2021

invert (hand balancing, still rings) warmups, then

5 rounds for time:
20 dumbbell snatch, 35/50lbs
30 burpees

front squats 10 sets of 3 (at 65-80% for speed)

Post times to whiteboard!

WATCH:

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