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
8 min AMRAP
30 sec ski (easy)
20 sec ski (mod)
10 sec ski (hard)
10 Plate Toe Taps (each side)
2 Box Steps-Ups (each side)
2 Box Jumps
2. Workout Prep
2 sets:
5/4 Calorie Ski
2 Box Jump Overs (build in height)
Workout (3 Rounds for time)
“The Turkey Pardon”
Level 3(RX’d)
3 Sets (1 Set Every 8:00)
21-15-9*
Calorie Ski (Or Calorie Row)
12-9-6
Box Jumps (30/24)
*Women’s calories: 16-12-6
Level 2
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Ski (Or Calorie Row)
12-9-6
Box Jumps (24/20)
Women’s calories: 12-10-8
Level 1
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Row
12-9-6
Box Step Ups (20/16)
Women’s calories: 12-10-8
Target time each set: 4:00-500
Time cap each set: 6 minutes
Accessory (Weight)
4 sets:
100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
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