CrossFit 646       11-17-16

CrossFit Endurance Session
“Abdominal Armaggedon”
For Time:
100 Abmat Sit Ups
1000 Meter Row
100 Abmat Sit Ups
1 Mile Assault Bike
100 Abmat Sit Ups
THE BADASS CLASS

Foam Roll General

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

Weightlifting Session
Split Jerk
Footwork Drills and Technique
Take 20 Minutes to work to a heavy set of 3 reps

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 26^th

Saturday the 26^th Feast of PETER & PAUL at Ermanos 5:00PM
December

Saturday the 3rd CAM WOD (Come prepared to crush it with CAM)

Saturday the 3^rd CAM going away party at Trident 2 5:00PM
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)