11/23/2018

22
Nov

11/23/2018

Thanksgiving Schedule

Friday, Nov. 23rd – Class at 9:00am, Open Gym 9:00 am – 11:00 am

Saturday, Nov. 24th – 8:30 am 5K Run at Brackenridge Park. Click here for full details.

Saturday, Nov. 24th – Sunday Nov. 25th – Classes Cancelled for CrossFt Level 2 Certificate Course.

CONDITIONING
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Rx plus = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Rx plus = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Rx plus & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Rx plus & RX = 20/14 lbs; Scaled – 14/8 lbs)

Take sometime after class and complete the following:
Core Work
3 sets ( w/ Sliders)
Body Saw x 10 reps
Mountain Climbers x 20 reps
Pikes x 10

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