Change of Shoes
Winter weather is here. Please bring a clean pair of gym shoes to change into upon arrival. We will be storing shoes to the right of the door for the winter months. Please take an extra second to straighten your shoes so we can best utilize the space.
Thanksgiving Schedule Changes
- No Classes 11/24 - At Home Thanksgiving WOD! Work-out before the feast! Share your WOD on our members only page and inspire another to get it in!
- No 5:30am, 6:40am or 5:40pm on Friday 11/25 (all other classes meet)
- No CrossFit Kids Saturday 11/26
STATION DAY
9:00 in each station with 4:00 to transition to the next
You will only do one warm-up depending on what your start station is.
THE MOBILITY
THE WARM-UP
You will only do one warm-up depending on what your start station is.
STATION #1
3 reps in less than 0:30. Build in weight, but your reps must take no longer than 0:30 - can be done as singles - do not need to be touch and go reps. You will manage your own rest time here. It is recommended to rest 1:30 between sets as things start to get heavy. New CrossFitters focusing on light weight and form can do 3 reps every 1:00.
We will record your heaviest set of 3 (in less than 0:30)
STATION #2
As Many Rounds/Repetitions as Possible in 9:00
- Clean the bar to your shoulders, dip drive the bar to the back rack.
STATION #3
As Many METERS as Possible in 9:00
- You will Row, perform all the Air Squats and Ab Mat Sit-Ups
- With any time remaining, you will get back on the rower and row as many meters as possible.
