IMPORTANT: There have been a few last minute changes to the weekend schedule, so be sure to check out Zen Planner for all updates.
Happy Thanksgiving everyone!!
Friday
Regular Hours
Saturday
CrossFit – 9am/10am w/ Coach Clare
Sunday
CLOSED
Monday (Holiday)
12pm – Thanksgiving Day WOD w/ Coach Jeff
***Family & Friends Day***
Monday at noon will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!!
CROSSFIT
MetCon
For Time:
“Karen”
150 Wall Balls (W: 14/9 M: 20#/10′)
Immediately Followed By:
“Annie”
50-40-30-20-10 of:
Double Unders
Situps
Immediately Followed By:
“Mini Cindy”
5 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
Accessory (Core)
6x30s Weighted Plank (Ascending/Max)
CROSSFIT
Gymnastics
EMOTM 10 Minutes of:
Odd: [1 RMU + 3 Ring Dips] x3
Even: 4 Kipping HSPU (5-10s Descent)
MetCon
6 Rounds of:
8/10 Cal Assault Bike
6 Tuck Jumps
10 KB Swings (1/1.5 Pood)
6 Burpees
2 Minutes Rest
*Score = Slowest Round*
CROSSFIT
Lift
[SG Deadlift + Hang Power Snatch (2) + Hang Squat Snatch] 8×1 (Ascending)
MetCon
8 Rounds of:
200m Row
2 Minute Rest
*Score = Slowest 200m Row*
CROSSFIT
Strength
Push Press 15RM (3 Sets)
MetCon
15 Minute AMRAP of:
25′ SA DB FR Lunge Walk – R (35/50#)
25′ SA DB FR Lunge Walk – L (35/50#)
25 Box Hops (20/24″)
