4
Nov
CrossFit WOD 11-5-16
CrossFit Class
Take 15 Minutes to work to a heavy 3 rep Power Clean (click link for CrossFit’s description of the power clean)
*If you want to do this, do the power jerks from the rack and skip power cleans in weightlifting session
Work coninuously for 24 Minutes
10 SL RDL per leg (2 dumbbells)
15 GHD Sit Ups
20 Inverted Rows
10 Front Rack Walking Lunge 60/40kg
15 Glute Ham Raises or SL Hip Raise
20 Ring Push Ups
UPCOMING EVENTS AND SCHEDULE:
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)
