11/23/15 – Schedule Notes for the Week

RANT

First, thank you to everyone who came out on Saturday for our Cystic Fibrosis Foundation WOD!  Can’t thank you all enough for the fantastic turn out.

Second – couple of things to note for the schedule this week that are different than normal:

There is NO PM Strength Class this week (Monday or Wednesday)

Deep Stretch Yoga is at 6:30pm on MONDAY not it’s usual Tuesday this week

There are no classes on Thursday (Thanksgiving Day), including no Mobility Class

No 5:30am class on Friday morning, but the rest of Friday is normal!

CrossFit Performance

STRENGTH

A. Wtd. Strict Pullups @30X1, 3×5, rest 2:00

or

B. Strict Pullups @51X2 – collect 20 reps

or

C. Modified Strict Pullups @51X3 – collect 20 reps

METCON

20 min AMRAP

100m Farmers Carry (53/35)

10 Burpee Box Jumps (24/20)

15 Goblet Squats (53/35)

CrossFit Fundamentals

SKILL

A. Front Squat Review

B. Thruster Review, 3×5

METCON

12 min AMRAP

12 Thrusters

8 Burpees

24 Abmat Situps