Only a few items left in the Thanksgiving Food drive. Please mark down what you plan to bring and have it in before the end of class on Saturday. The list is on the board by the bathrooms. If you would rather donate money and let me do the shopping, you can provide cash or Venmo me. Email for details.
Thanksgiving Hours:
Monday and Tuesday: Normal
Wednesday: Closed between 7:30am and 11:30am. Last class starts at 5:30pm (Close 6:30pm)
Thursday: 10am-11am: Turkey Burner. Free to members, $5 for non-members. This will be a circuit based fitness class, so slightly different than CrossFit, but still a good workout. Open Gym 11am-1pm
Friday: 6:30am, 10:30am, 11:30am, 12:30pm classes only.
Saturday: Normal 9:30 and 10:30am classes.
Shoulder Press:
5@36% – 5@45% – 5@54%
Leg Stand:
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest
Scores are lowest round of each movement
Additional Work:
10 Min Pistol Practice
5 Rounds:
Strict Cindy
5 Pull-ups
10 Push Ups
15 Air Squats
Focus on consistent pace, not speed.
