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CrossFit Endurance and BADASS CLASS 11-10-16

9
Nov

CrossFit Endurance and BADASS CLASS 11-10-16

CrossFit 646 Classes for Thursday

CrossFit Endurance Session
3 Rounds for distance of:
4 Minutes of Rowing
Rest 4 Minutes
4 Minutes of Assault Bike
Rest 4 Minutes

During each rest period you must Bear Crawl 100 Feet and 30 Air Squats
THE BADASS CLASS

Foam Roll General

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

Gymnasty Session
Handstand Push Ups & Butterfly Pull Ups

WOD
For Time
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
Butterfly Pull Ups
*For RX’d every set must be performed unbroken
*For RX’d Plus, all HSPU’s must be from a deficit and all pull ups must be C2B

 

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)
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)