ENDURANCE for CrossFit

Warm up (running Technique)
5 Rounds
jog 400 Meters
Run 300 Meters

Rest 3 Minutes

5 Rounds of:
Row 250 Meters
Farmers Carry 100 Meters
rest 1 Minute

“Ring of Fire”

THE BADASS CLASS

Foam Roll General

*The yoke will be out, try to accumulate 100 yards of yoke carries 10kg heavier than last week

FOCUS
THE OVERHEAD SQUAT. PRESSING SNATCH BALANCE, DROP SNATCH, SNATCH BALANCE
*warm up modalities, technique for each movement

WOD
Work to the days heavy Overhead Squat

November

Tuesday the 8th Be sure to vote if you have not done so already.
Wednesday the 23rd OPEN (REGULAR CLASSES)
Thursday the 24th Thanksgiving CLOSED (ALL CLASSES CANCELLED)
Friday the 25th OPEN (CLASSES @ 5:30am, 6:30am, 9am, 12pm) (CANCELLED CLASSES: 4:30pm, 5:30pm CrossFit and 6:30pm Weightlifting and Gymnastics Class)
Regular Classes Saturday the 26th

December

Saturday the 3rd CAM WOD (Come prepared to crush it with CAM)
Saturday the 3rd CAM’s Going away get together at Trident 2
Friday the 23rd OPEN (REGULAR CLASSES) ***Might have a Christmas Party but that is TBD!
Saturday the 24th Christmas Eve CLOSED (ALL CLASSES CANCELLED)
Sunday the 25th Christmas Day CLOSED (SUNDAY FUNDAY CANCELLED)
Saturday the 31st New Years eve OPEN (REGULAR CLASSES)

January

Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)