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
- No CrossFit Kids Saturday 11/26
THE WARM-UP
Just a quick one to warm you up. The strength will continue to do so.
THE STRENGTH
You will do the given amount of work, then rest the remainder of the minute for 20:00
Banded Strict Pull-Ups & Chin-Ups (alternate which each round you do). Pull-Ups palms face away, Chin-Up, palms face toward you.
Alternating Cone Touch challenge is to back further away from cone.
Barbell Sumo Deadlift High Pull you will be breaking this into 2 parts - Sumo DL and High Pull. The idea is to eliminate the early arm pull and prime you for met-con.
Row to Extension DB should float up as your body rotates
0:30 Echo/Assault Sprint
THE MET-CON
4 Rounds for Time
