Thanksgiving weekend Schedule!
Friday- Noon, 4:30 and 5:30 pm classes only
Saturday- 9:00 and 10:00 am CrossFit classes only
Sunday- Open gym 9am – Noon
Strength WOD
Front Squats
Take 10 minutes to find a heavy set of 6 reps
(keep the load at 70% or less of 1 RM and use this as a warm up for the workout)
WOD
30-20-10
Front Squats
Pull ups
Burpees over the bar
Fitness: 95/65
RX: 115/75
RX+: 135/95
20 min time cap
Coaching tip: pick a weight on the front squats where you can complete your set of 30 in 2-3 sets. After that, it is about hitting a consistent pace on your burpees. Use a good progression for pull ups, the set of 30 should be done in 3 sets or less. Find a pace that you can move through your burpees without stopping and stay consistent. Yes we have done a lot of burpees this week, but remember burpees are as valuable to your fitness as any other movement that we do here. A burpee consists of hinging from the hip, pressing, stepping and/ or jumping. Sound familiar? Done right they will make you stronger and reinforce good movement patterns.
Nothing like a partner warmup to start the morning off right!