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November 21, 2018

GROUP WARMUP
3 rounds of –
:30 Airbike
5 Hang barbell power cleans -> barbell front squat -> light squat cleans
5 light KB shoulder-to-overhead
:20 Frog stretch

TEST
2 rounds for time:
25/20 calorie Airbike
9 Squat cleans RX+ 185/125; RX 155/105; Masters 115/75
5 each arm, Kettlebell Shoulder to overhead 35/55
[i]*12 minute time cap
*Heats of 7 every 12 minutes[/i]

ALTERNATE TEST
2 rounds for time:
20 calorie Airbike
9 hang power cleans
5, each arm, dumbbell presses

GLUTE & HAMSTRING WORK
2 sets of:
5 each leg single leg dumbbell hinge (below or at knee)
5 Glute-Ham raises

3 sets of:
8 russian kettlebell swings
:20 each leg single leg glute bridge

MOBILITY
2 sets of:
1:00 seated forward fold
1:00 each side pigeon stretch

Remember: last class today is noon. So, Join us for 5 AM, 6 AM, 7 AM, 9:30 AM or Noon today.

We are closed tomorrow. Enjoy Thanksgiving!

Friday classes are 7 AM, 8 AM and 9 AM.

Special CrossFit Kids for a Cause 

Although our kids sessions have concluded for the year, we decided to add a special CrossFit Kids session next week to help raise money for a local family in need. Sabby Hightower, a mother of four children under the age of eight, lost her house and most of her belongings recently in a fire, leaving her and her family homeless. For more information, please read this Vero News article: https://bit.ly/2PrTrc6
The Kids classes next week will be on a donation basis only, with a suggested cash donation of $10 for each class. The classes are already full and our coaches at these sessions will be donating their time so that 100 percent of the proceeds go directly to Sabby to help her and her children.
If anyone else would like to donate to Sabby and her family, we will

be collecting cash through the end of the week.

Thank ALL of you for being a part of this awesome community, and we are excited to be able to make a positive difference in people’s lives!

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