A. 2 sets not for time, of:
Banded Pull Aparts x 20 reps
Shoulder Opener Stretch x 60 seconds (each side)
Rest as needed
B. Every 2-minutes for 14-minutes (7 sets):
Power Snatch + Hang Squat Snatch + Overhead Squat
C. Complete as many rounds and reps as possible in 15-minutes, of:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats* (115/75 lbs)
*NO DROPPING BARBELLS FROM OVERHEAD!
- We still need more judges for Thanksgiving Throwdown, if you feel like you can pull a double duty and compete as well as judge, the sign-up sheet is posted on the whiteboard.
- This Wednesday, November 22nd is our annual "12 Days of Thankfulness" workout. As always, PLEASE make sure you are signing up for classes on MINDBODY! If your account is not working, please email Coach Elyse ASAP!
- Saturday, November 25th is our annual Thanksgiving Throwdown. Workouts will be released Monday (11/20) evening. The comp will run from about 8:00am to 4:00pm. As in the past years, please be aware that you will need to find street parking for the day. If you can carpool that would be even better as we are expecting a full house of competitors and spectators!
- Mock Oly Meet and the CrossFit Lift Off - Sign-up sheet is still posted on the whiteboard. The last day to register will be next week, Wednesday, November 29th!