7
Nov
CrossFit WOD 11-8-16
CrossFit Class
OT 45 Seconds for 7:30 (10 Rounds)
1 Push Press @ 3RM from last week
12 Minute AMRAP
2-4-6-8-10-12…etc
Deficit Handstand Push up
Strict Pull Ups
Core Accesory
Accumulate 2 Minutes of L-Sit Hold
Accumulate 3 Minutes of weighted plank
Palloff Press 3 sets of 15 reps per side
3 sets of 30 foot KB Rack Carry
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)
