Coach RobWe will have a modified schedule this Thursday and Friday (Thanksgiving and Black Friday):
Thanksgiving Day (Thursday):
7:00 a.m.
8:00 a.m.
Black Friday :
6:00 a.m.
7:00 a.m.
8:00 a.m.
Saturday : Regular Hours
6:30 a.m. - Comp Class
8:30 a.m. - CrossFit
If we decide to add any other classes during this time, they will be announced here.
ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for
ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press
MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box