WOD

CrossFit – Tue, Nov 25 Thanksgiving Holiday Hours11/27/25 – 8:30am Turkey WOD11/28/25 – Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2:00 Row – 2 Sets: 5 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs 5 Barbell Good Mornings 5 Back Squats 3 Tempo Front Squats (2 Count Down + 2 sec Pause)

CrossFit – Thu, Dec 11 Warm-Up Flow (Checkmark) General Prep 2 Rounds: For Quality 1:00 Row 10 Alternating Step-Ups + 5 Box Jumps 5 Walking Inchworm To Hollow Hold 15 Banded Good Mornings :20/:20 second Side Plank 10 Hollow Hold 8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings Specific Prep 4 Sets Building to 75%