CrossFit – Thu, Nov 20 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality :30 Jump Rope (Singles / Doubles / Boxer Shuffle) 5 Inchworm to Hollow (3sec Pause) 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 8 Bar Kip Swings 4 Strict
CrossFit – Wed, Nov 19 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Couch Stretch :15/:15 Quadruped Spinal CARS :30 Glute Bridge Iso Hold General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight) 5/5
CrossFit – Tue, Nov 18 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) 250/200m Row (easy) – :20/:20 Active Scorpion Stretch :30 Prayer Stretch :20 Extended Plank Reverse Bridge General Prep 250m Row (Workout Pace) – 2 Sets: For Quality 6 Alternating Box Step-Ups + 4 Box Jumps 10
CrossFit – Mon, Nov 17 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30 Down Dog Calf Gas Pedals :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs General Prep 3 Sets: For Quality 3 High Hang Muscle Cleans 10 Behind the Neck Elbow Punch
CrossFit – Sun, Nov 16 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Bike 15 Banded Pull-Aparts 20 Plank Shoulder Taps 10 Scapular Push-Ups 5 Push-Ups Specific Warm-Up: 5 Close Grip Bench Press @ 40-50% 5 Close Grip
