ANNOUNCEMENTS

THANKSGIVING CLASS SCHEDULE

Wednesday, 11/27

  • 6:30pm and 7:30pm classes are CANCELLED.

Thursday, 11/28

  • CLOSED FOR THANKSGIVING

Friday, 11/29

  • 10am – CROSSFIT
  • 11am – OPEN GYM
  • All other regularly scheduled classes are CANCELLED.

Saturday, 11/30

  • Regular class schedule resumes!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. Clean and Jerk

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

1 @ 90%

B. Snatch Balance

4 x 3 – Try to get as close to your 1RM Snatch as possible.

C. 5 Rounds of Accessory Work

8 Bent Over Y’s

:30 to 1:00 Side Planks

FOUNDATIONS

Part 1

Split Jerk: 3 – 2 – 1

Part 2

3 Rounds – Fight Gone Bad Style

1:00 Spit Jerk from the Rack (45/65)

1:00 Cals on the Bike/Rower

1:00 Air Squats

1:00 REST

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