CrossFit – Sun, Nov 30 Warm-Up Flow (Checkmark) General Prep 3 Sets 2:00 Cardio Choice 8/8 Single Arm Dumbbell Upright Row 8 Single Arm Dumbbell Strict Press + 15 sec Single Arm Overhead Hold (Each Arm) 8/8 Suitcase Contralateral Lunge w/ Knee Drive :15 Dead-Hang + :15 Active Hang 10 Ring Rows Go over all
CrossFit – Sat, Nov 29 Pump (Time) 3 Rounds for Time 400m Row 23 Push Press 95/65 88 Double Unders 30 Push Ups SMSgt Troy “Pump” Hall II 11/30/88-06/28/25 Hall served honorably as a member of the Air Force since 2011. Hall passed away while serving as an active duty member of First Air Force,
CrossFit – Fri, Nov 28 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Movement and Mobilization 2:00 Cardio Choice – :30/:30 Active Scorpion Stretch :30/:30 Active Pigeon Pose :30 Childs Pose :30 Down Dog to Up Dog PVC Pipe Warm-Up 1 Round w/ PVC Pipe 10 PVC Pipe Passthroughs
CrossFit – Thu, Nov 27 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep Note: this is meant to be quick, simple and to the point. 250/200m Row or 200m Run – 10 Alternating Arm Swings 10 Alternating Overhead Lat /Tricep Stretch :20/:20 Samson Lunge Stretch – 2
CrossFit – Wed, Nov 26 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 1:30 Cardio Choice – 3 Sets: For Quality 5 Inchworm Push-Ups 10/10 Single Leg Glute Bridges 15 Glute Bridge Banded Pull Aparts 10 Russian Kettlebell Swings Specific Barbell Prep / Loading to Working Weights
