East, Monday, 11/19/2018

CROSSFIT

*Deload Week

Gymnastics Skill

8 Minute E2MOM

:30 Ring Push Ups
:90 rest

Metcon

Partner You Go I Go Relay

5 Burpees
500m Row
-then-
10 Burpees
375m Row
-then-
15 Burpees
250m Row
-then-
20 Burpees
125m Row

COMPETITOR / STRENGTH

Weightlifting
Clean Pull + Power Clean, knee + Clean, Hip
6 x 1
* Building

LEANX

5 Mins

30 Single Unders
20 Ankle Bounces
10 Single Leg Hops/Leg
10 Rockbacks
5 Cat Camels

-then-

**New Benchmark** 
The LeanX Chipper:

Buy In: 20 Burpees
100 Double Unders/Singles
90 Air Squats
80 Walking Lunges
70 RKBS (53, 35)
60 Lateral Plate Hops
50 Plate GTOH (45, 25)
40 Push Ups
30 V-Ups
20 T2B
10 Pull Ups
Cash Out: 20 Burpees

BOX NEWS:

• Thanksgiving Schedule Adjustments 
  • Wednesday – No 6pm LeanX, No 630pm CrossFit – we will close at 630pm.
  • Thanksgiving – 7:30am Community WOD – Kids over 8 are welcome, please arrive by 7:15 if you are bringing someone who has not worked out with us before. 
  • Black Friday 
    • 8am CrossFit
    • 9am LeanX 
    • 10am Crossfit (Gym will close at 12)
  • Saturday – Return to normal schedule!!
• Holiday Party 12/8 @ 7pm – If you haven’t joined the Facebook Event page please do!
  • This year we will be supporting dare to Care – this means that anyone who wishes to attend the party will need to bring 5 canned goods per person. We will also be selling raffle tickets for $5 a piece (which will also go to Dare to Care) for a chance to win a $100 Rogue Gift Card!