November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy