Announcements
Holiday hours
Thanksgiving Thursday 11/24ONE CLASS @8:30am
Black Friday 11/25TWO classes9:30 and 10:30am
Saturday, normal schedule
December 3rd, 6:30pmTEN YEAR Anniversary/Holiday party!!!!
Retro fitness theme. Dress up like Richard Simmons and Suzanne Somers to impress the Fam.Let’s celebrate 10 years of fitness with the people we love to suffer with the most! Please bring your friends and family to come see your home away from home. Please feel free to bring things to share (heavy apps, food, drinks, dessert, snacks etc…).
-Games-Prizes-Raffles-Obviously a photo booth-
-Axe throwing from 7pm-9pm-
-Beer pong tournament starting sharply @ 8:00! Get your name in before 7:30pm (teams drawn at random)-
CrossFit ATR – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch
Workout (2 Rounds for time)
“A Charlie Brown Thanksgiving”
Level 3 Rx’d
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-
(KG Conv: 32.5/22.5)
Level 2
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
rest 3:00 between sets
(KG Conv: 22.5/15)
Level 1
2 sets:
30 Air Squats
15 Alt. Dumbbell Snatches (light)
30 Air Squats
rest 3:00 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Accessory (AMRAP – Reps)
10 min GHD Sit ups Practice
OR
Every minute (10:00)
6-10 GHD Sit-ups
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
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