CrossFit – Mon, Nov 25 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 1:00 Bike 10 PVC Pass Through 10 Alt. Groiner + Twists 7-10 Scap Pull-Ups 5-7 Kip Swings 10 Tuck-Ups Into… 2 ROUNDS* 5 Snatch/Clean Deadlift 5 Hang Muscle Snatch/Clean 5 Overhead/Front Squat
CrossFit – Sun, Nov 24 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Sunday Funday (Time) 15 MIN EMOM 3 Push Up 3 Burpee Core WOD 5 RFT 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 Sec High Plank Hold 1 Min Rest
CrossFit – Sat, Nov 23 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 2 ROUNDS :30 Single Unders 10 Alt. Cossack Squats 8 KB Deadlifts 6 Down Dog to Cobra 4 Alt. Groiners Into… 2 ROUNDS :30s Double Unders / Single-Single-Doubles 10 Alt. Lunges 8
CrossFit – Fri, Nov 22 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 GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Alternating V-Ups* 8
CrossFit – Thu, Nov 21 Suggested Warm-Up Warm-Up PARTNER WARM-UP P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 6 Samson Lunges 10 Elbow Punches 6 Hang Muscle Cleans 10 Sit-Ups Into… P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 10 BW Lunges 5
