Thank you to everyone that brought in food for the Thanksgiving Food Drive. We helped feed two families with a LOT of food, that otherwise would not have had Thanksgiving Dinner.
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.
Back Squat:
20 Min to find 1RM
Shoulder Press:
16 Min to find 1RM
6 Rounds of:
20 Sec Front Rack Reverse Lunges 45/35
10 Sec Rest
20 Sec Strict Press 45/35
10 Sec Rest
Additional Work:
Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat
then
Heavy Single Snatch
3×1 (Between 85-92%)
