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 Warmup or Banded 7’s
-into-
3 sets:
50m Jog
10 sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Scap Pull-ups
2. Workout Prep
1 set:
100m Run
5 Handstand Push Ups
Workout (Time)
“Post-Feast Nap”
Level 3 (RX’d)
For Time
1000 meter Run (Or 1200/1000m Row)
40 Handstand Push ups
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
400 meter Run (Or 500/400m Row)
20 Handstand Push ups
Level 2
For Time
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
600 meter Run (Or 800/700m Row)
20 Handstand Push ups
400 meter Run (Or 500/400m Row)
10 Handstand Push ups
Level 1
For Time
500 meter Run (Or 500/400m Row)
30 Dumbbell Push Press (light)
400 meter Run (Or 400/350m Row)
20 Dumbbell Push Press
300 meter Run (Or 300/225m Row)
10 Dumbbell Push
Target time: 15-17 minutes
Time cap: 20 minutes
Accessory (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable sub front squat or Handstand Hold *
Cooldown/Mobility (No Measure)
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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