Reminder to everyone ALL class have been cancelled today (November 22nd).

Sorry again for any inconveniences.

CROSSFIT

(To be done AT HOME)

MetCon

i) EMOTM 10 Minutes of:

8 Pushups

14 Air Squats

ii) EMOTM 10 Minutes of:

8/Side Lunge Jumps

14/Side Ab Bicycle

iii) EMOTM 10 Minutes of:

8 Supermans

14 Froggy Jumps

Accessory (Core)

“Bring Sally Up” Plank Edition

CROSSFIT

MetCon

For Time:

4 Rounds of:

8 KB/DB Swings (1.5/2 Pood)

8 HSPU

3 Rounds of:

10 DBL KB/DB Snatch (.5/1 Pood)

10 Ring Pushups

2 Rounds of:

12 SA KB/DB Thruster (1/1.5 Pood – Right Arm Round 1, Left Arm Round 2)

12 Parallette/Box/Bench Dips

1 Round of:

20 Burpee Pullups

150 Double Unders

ALL classes have been cancelled this Thursday (November 22nd) as we are getting the overhead door replaced… Finally!!!

Please see Zen Planner for schedule updates including our December/Holiday schedule.

We are very sorry for the inconvenience, thanks for all of your patience!!!

CROSSFIT

Lift

Snatch (2) + OHS (2) + Hang Snatch (2) + OHS (2) 6×1 (Ascending)

MetCon

For Time:

50 Calorie Row

40 HR Pushups

30 T2B

20 SA DB Snatch (50/70#)

10 Bar Muscle Ups

CROSSFIT

Strength

Back Squat 20RM

MetCon

2 Rounds For Time of:

16 Box Jump Overs (20/24″)

28 Hang Power Cleans (75/115#)