Announcements Thanksgiving Week Schedule Updates: Thursday 27th - OPEN GYM CF 10am-12pm (Eat Healthy;)) Happy Thanksgiving! Friday 28th - Open Gym 8:45am-11am. 1 Post Turkey Day CF WOD at 9am. Sat and on Back on a normal Schedule. Happy Holidays! Main - CrossFit View Public Whiteboard: bit.ly/1yZsNo8 WU: Reignited Prep (No Measure) 3 min Row, Airdyne, or Run @z1 + 7 min to hit specific Mobility needs + wall to wall burpee broads jumps wall to wall walking lunges wall to wall leap frogs wall to wall spider man crawl x 2 A: Squat Snatch (10x2) B: Metcon (No Measure) B. Tucked front lever hold; accumulate 3 min not for time video - https://youtube/watch?v=K7kNpYsHXqQ C: Metcon (Weight) 5 rounds: 1 min hollow body rock 1 min arch body rock 30 seconds side plank/side 100m double OH KB carry (perfect shoulder mechanics, as heavy as you can do it with perfect form) *record KB weight THIS IS FOR QUALITY Post Workout Stretch Mobilize for 20 min
Posted on: Wed, 26 Nov 2014 23:34:22 +0000
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