Back to a regular schedule, Thanksgiving Recovery, 2 Birthday wods and a December Attendance/Particpation Challenge.e

Monday
Power Clean 5x5

b) Sarah J Tuibeo's Bday wod
2 Rounds For time (22min cap)

11 Thrusters 95/65
22 Hand Stand Push Ups
11 Pull Ups
29 Sit Ups (GHD where Possible)
22 Thrusters
11 HSPU
22 Pull Ups
29 Sit Ups (GHD where Possible)

Tuesday
Back Squat
Find one RM

B) Ina Cha's Bday wod
200m Farmer Carry Buy in 53/35...then
3 Rounds for time
11 Full Cleans 125/85
29 Burpee Box Jump overs
87 Double unders (200 Singles)
..........Cash out 200m Farmer Carry 53/35

Wednesday
A)
400m Run
5 rounds of Cindy
400m Run
3 Rounds of DT 155/105
800m Run

B) Romanian Deadlift
5x5
Dumbell Bench Press
5x8-15

Thursday
Over Head Squats
5x3

B) Team of 2 (one works on one movement then when both done both swap. both athletes will do entire rep scheme.
21, 15, 9
toes to bar
Cal row.
rest 2minutes....then 2 rounds of (same principle as above)
20/15 Cal row
20 GHD Sit ups
immediately followed by max combined....
Shoulder 2 Over Head 115/80 with remainder of cap time of 14 minutes

Friday
Snatch 1RM for ADV/INT
Newbies do 5x3 Hang Power Snatch

B) for time
30 Wall Balls 20/14
10 snatches 115/75
30 Wall Balls
10 Snatches 135/95
30 Wall Balls
10 Snatches 145/105

Saturday
Max Out Saturday

B)3 Rounds for time (Linchpin test #2)
5 Muscle ups (5 strict Pull ups/5 Dips any ring/bench or 20sec L sit)
10 Squat Cleans 135/95
20 Box Jumps 24/20

Sunday
Open Gym

We are Open Thanks Givng Day 9am beginners class and 10am Everyone else. Closed Black Friday

Monday

Bench Press 5x3

B) Partner Wod (Stephanie Orr's Bday Wod)

400m Run (Both Run 1 carries med ball they tale turns running with the ball 14/10, all other movements are done 1 works at a time).

29 Pull Ups

29 Back Squats 3/4 of Body Weight, 1/2 Body Weight(Weight based on the lighter of the two partners unless there are enough racks to go around. Off the ground is ideal)

29 KB Swings

29 Double Unders (75 Singles)

29 KB Swings

29 Back Squats

29 Pull Ups

400m Run (Med Ball)

Tuesday

Front Squats

5x3

B) 2 rounds of

400m Run

20 Hang Squat Cleans 95/65

2 minutes rest then....1 round of...

800m Run

20 Hang Squats Cleans

Wednesday

Strict Press Work up to Heavy triple

(Intermediate on up clean from the ground, newbies from the rack)

B)11, 9, 7 for time

Deadlift 315/205 (Advanced) 225/155 (RX),

Push Jerks 185/135 (Advanced), 155/105 (RX)

ThanksGiving 9am beginners/10am Everyone else.

Hero Wod "Luke"

For Time

400 meter Run

15 Clean and Jerks (155/105 lbs)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lbs)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lbs)

400 meterRun

(Alternate WOD for 9am class beginners CF or Vistitors will be Murph, Partner and or Half Murph can be broken up like in the CF Games)

Black Friday TBD Closed until further noticed.

Saturday

Max Out Saturday

B) Complete sequence 7x

min 1: 2 Rep Front Squat (Increase weight to AHAP)

Min 2: 7 HSPU

Min 3: 1 Rope Climb

Sunday

Open Gym 930-1130

No Class but Wod will be written on Mirror TBD

Monday

Sarah J Tuibeo's Bday Wod

To be determmined

Tuesday

Ina's Bday Wod to be determined

The Week before the week when the holidays begin

Monday
"Kelly"
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls

B) Work up to Heavy Double of the "Bear Complex"

Tuesday
Clean & Jerk
Work up to Heavy Double

B)Complete Sequence 4 times (each movements max reps)
Min 1: Burpees over bar
Min 2: Rest
Min 3: Clean & Jerk 60-70% of your 2 rep max
Min 4: Rest
Min 5: Sit Ups/GHD advanced

Wednesday
Deadlift 5x10
Ring Push Ups 5x5-10

B)Team/partner Relay
3 RFT
500m Row
200m Plate run 45/25
20 American KB Swing 53/35

Thursday
Not 4 time
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)
10 OH Squats
2 OH Pause Squats (3-5 sec hold and 2-3sec tempo)

B)9-15-21
OH Squats
Pull Ups
Friday
Back Squats (3-5 sec pause and 2-3 sec tempo)
5x3
Ham String Curls with Bands
4x10
B)Pat Sherwood Linchpin test #10
5RFT
15 Wall Balls20/14
15 Power Cleans 95/65

Saturday
Max out Saturday

B) 4 Rounds for time
4 PowerCleans 185/110
4 Front Squats
4 Shoulder to Over head

Sunday
Open Gym 930a-1130/
But a wod will be posted on the mirror tbd

Be on the look out for Holiday Hours

Current Schedule Effective November 7, /2016.  There are several Holidays coming up be aware of the Holiday Schedule to better consolidate and gather people together on those days.  Get you together with your families on a timely manner.  Dress warm when you need to and wear reflective clothing during the dark hours. 

Monday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance
830 Beginners CrossFit Challenge

Tuesday
5am Boot Camp/Crossfit Enurance 
6am Crossfit
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Weight Lifting/Accessory Strength & Conditioning
630 Crossfit
730 Crossfit

Wednesday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance
830 Beginners CrossFit Challenge

Thursday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-12open Gym 
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 WeightLifting/Accessory Strength & Conditioning
630 Crossfit 
730 Crossfit 

Friday
5am Boot Camp/Crossfit Enurance
6am Crossfit
7am Beginners CrossFit Challenge
9am Crossfit
10-1230pm open Gym
430 Crossfit Competitors Training (Intermediate to Advanced Crossfit)
530 Crossfit
630 Crossfit
730-830 Open Gym
830-930 Beginners CrossFit Challenge

Saturday
10am Crossfit
11am-12noon Open Gym 

Sunday
930-1130 Open Gym


Join our facebook group as Random Open Gym times do happen and may be posted by Staff.
https://www.facebook.com/groups/887709027977041/

Friday Veterans day 5am, and 10am Class only Holiday Schedule. Happy Bday Kaitlin, Lindsay and Javy.

Monday
Snatch Balance 5x3

B)2016 "Lift Off" Event 3
AMRAP 15

25 Pull ups (Jumping Pull Ups)
50 Cal Row
100 Overhead Squats 45/35
50 Box Jumps/Step Ups
25 Pull Ups

Tuesday
Deadlifts 5x2

B) 9 Min Amrap (team of 2 relay style)
3 Rounds (increase weight each round)
1-1, 2-2, 3-3, 4-4, 5-5, 6-6
Deadlifts 205/145, 205/165, 265/185
Burpees Over Bar

Wednesday
1 Mile Run

B)Hang Power Snatch
5x4

C)AMRAP 4
40 M Shuttle Sprint (20x2)
10 Hang Power Snatches 75/55

Thursday
Back Squat 5x5

B) 4 Rounds for time
400m Run
20 Wall Balls
7 Toes to Bar
15 Shoulder to Over Head 95/65

Friday
One rep Max Snatch

B) "ARMISTICE"
Veterans day wod
AMRAP 11
11 Power Cleans 135/95
11 Burpees Over Bar
19 Deadlifts
18 Pull Ups

Saturday
Max Out Saturday

B) "Wod for Warriors Armistice"
9min amrap
100m Run
11 Sit ups
11 Squats
100m run
22 Sit Ups
22 Squats
100m Run
33, 44, 55 etc
2 min rest/reflection then........
9min amrap
100m run
11 HR Push Ups
11 Box Jumps
100m run
22 PUs
22 BJS
100m run
etc 33,44,55