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
Crossover Symmetry or Banded 7s
-into-
6 min AMRAP
30 sec single/double unders
10 Ankle Circles (each direction – each side)
10 Heel Toe Rocks
10 Floor Plate Press
5 Negative Push Ups (3-sec negative)
2. Workout Prep
1 set:
10 Single Unders
3 Push Ups
Workout (Time)
“Macy’s Thanksgiving Day Parade”
Level 3 (RX’d)
81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups
Level 2
70-60-50-40-30-20-10
Single Unders
27-24-21-18-15-12-9
Push Ups
Level 1
60-50-40-30-20-15-10
Single Unders
20-18-16-14-12-10-8
Bar Push Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Accessory (Checkmark)
10 min Rope Climb Practice
OR
Every minute (10:00)
1-2 Rope Climbs/Zombie Climbs
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
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