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-
8 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 Kettlebell Sumo Deadlifts
5 Kettlebell Swings (to eye level)
5 Wall Balls
2. Workout Prep
2 sets:
5 Sumo Deadlift High Pulls (build in weight)
5 Kettlebell Swings
5 Wall Balls
Workout (Time)
“THANKSGIVING Football Games”
Level 3 (RX’d)
Teams of 2
5 rounds (each/1:1)
21 Kettlebell Sumo Deadlift High Pulls (53/35)
15 Kettlebell Swings (53/35)
21 Wall Balls (20/14)
(KG Conv: KB 24/16, WB 9/6)
Level 2
Teams of 2
5 rounds (each/1:1)
21 Kettlebell Sumo Deadlift High Pulls (35/25)
15 Kettlebell Swings (35/25)
21 Wall Balls (14/10)
(KG Conv: KB 16/11, WB 6/4)
Level 1
Teams of 2
5 rounds (each/1:1)
15 Kettlebell Deadlifts (light)
15 Russian Kettlebell Swings (light)
15 Wall Balls Thrusters (20/14)
Target total time: 22-24 minutes
Time cap: 30 minutes
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)
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