November 18, 2016

17
Nov

November 18, 2016

Thanksgiving Week Schedule

Please  note the following schedule for next week (changes from normal times are in bold):

Monday and Tuesday – regular schedule

Wednesday – AM classes only (9:30 will be the final class) 

Thursday – CLOSED (go run the United for Poverty Turkey Trot!)

Friday – 7, 8, 9 AM only 

Saturday – regular schedule (6, 7, 8, 9 AM)

HAPPY BIRTHDAY JIM ATHERTON & RODRIGO! 

CrossFit

#timvold

*Reminder: there will be no afternoon classes today.

Workout of the Day
:05
Warm up-
2 sets of:
10 goblet squats @ a tempo 3 seconds down, 3 seconds up
1:00 frog stretch

:10
Three sets of:
2 Tempo Back squats (3 seconds down, 3 seconds pause, 3 seconds up) *barefoot
5 kettlebell front squats

:30
2 sets of:
8 barbell push press
8 each arm dumbbell rows

:40
Midline:
2 sets of:
1:00 plank
:30 plank left
:30 plank right

Post your scores to the Whiteboard.