CrossFit – Sat, Nov 30 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Suggested Warm-Up Warm-Up 1-2 ROUNDS :30 High Knees :30 Butt Kickers 5/5 Side Plank Rotations 10 Alt. Samson Lunges 10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)* 200m Run Together** P1: 10 Alt. Lunges
CrossFit – Fri, Nov 29 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Sean Hanley (Time) For Time: 2000m Row -Perform 5 burpees with lateral jump over the rower each minute Perform 5 burpees with lateral jumps over the rower every minute at the start of the minute
CrossFit – Thu, Nov 28 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Thanksgiving Sampler Platter (Time) For Time: 5 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats then, 4 Rounds of: 8 Handstand Push Ups 15 Kettlebell Swings (53/35) then, 3 Rounds of: 15
CrossFit – Wed, Nov 27 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Suggested Warm-Up Warm-Up 12 Toe Touch Jumping Jacks 8 BB Good Mornings 8 Box Step-Ups 8 WB Front Squats 10 Scap Pull-Ups Into… 12 Toe Touch Jumping Jacks 8 BB RDLs 8 Box Jumps 8
CrossFit – Tue, Nov 26 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Suggested Warm-Up Warm-Up EMOM x 8 MINUTES MIN 1 – :45 Row* MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional) MIN 3 – :10 Hollow Hold + 10 Hollow
