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CrossFit WOD 11-8-16

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)