CrossFit – Fri, Nov 7
CrossFit – Fri, Nov 7
Thanksgiving Holiday Hours
11/27/25 – 8:30am Turkey WOD
11/28/25 – Open Gym 8-12
11/27/25 – 8:30am Turkey WOD
11/28/25 – Open Gym 8-12
Warm-Up Flow (Checkmark)
:30 Arms Only
:30 Body and Arms
:30 Hinge + Legs
:15 Half Strokes
:15 Full Strokes
—
2 Sets: For Quality
:20/:20 World’s Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
10 Banded Rows, Heavy Band
10 Tall Kneeling Banded Lat Pull Downs , Light Band
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-Bar Kip Swings
-Strict Knees to Chest
-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar
-Toes to Bar
Primer
3-4 Toes to Bar
150m Row
3-4 Toes to Bar
“Small” (Time)
3RFT
1000m Row
50 Burpees
50 Box Jumps (24/20″)
800m Run
Finisher Friday (Checkmark)
For Quality
3 Sets:
10-12 Chest Support Reverse Flys
10-12 Hammer Curls
10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep
Mobility (Checkmark)
