11/24/14 – Thanksgiving Week Schedule

RANT

First – Congratulations to all the athletes who competed at the SuperFit competition on Saturday!  Everyone did a great job pushing through those workouts.  Special shout out to Ryan Hoffman and Kaitlin Stevens for taking second in their division!

Second – One of the coaches’ cars was broken into this evening in the front parking lot.  Please be sure to keep any valuables out of sight!

Third – Monday through Wednesday this week is completely normal schedule.  Thursday and Friday we will be closed, Saturday we will have just 10:30am class and Sunday Open Gym from 10am – 11am.  We will most likely have an Open Gym at some time on Friday but check Facebook for the confirmation of that.

CrossFit Performance

SKILL

Push Press Review

K2E Review

METCON

18 min AMRAP

15 Box Jumps (24/20)

12 Push Press (115/75)

9 TTB/K2E

CrossFit Fundamentals

STRENGTH/SKILL

A. Ring Row@21×2, 4×10, rest :60

B. Row Technique Review

METCON

For Time

1,000m Row

50 Squats

1,000m Row

25 Ring Rows

25 Burpees