East, Tuesday, 11/20/2018

CROSSFIT

*Deload Week

Olympic Skill

Every 2 minutes for 12 Minutes
Power Snatch + Hang Snatch
(1 + 2)

Strength

18 Minutes to Complete
Front Squat
5 x 5
*across @ 70-80% of 1RM

COMPETITOR / STRENGTH

Pull Up Strength
3 sets
20 sec dead hang
15 Band Pull Aparts

4 Sets
3 Pull Up Negatives (3-5 sec ecc)
20 sec Hollow Body Hold

3 Sets
8 Single Arm Bent Over Row w/ 3 sec iso at the top

LEANX

5 Mins:

Rig to wall bear crawl
10 Bear Squats
10 Rockbacks
10 Birddogs
10 Bent Knee Rocks

-then-

Tabata Hollow Body Hold
-Rest 1 Min-
Tabata Superman Hold

-then-

20 Min EMOM:

1. Ropes
2. Cal Row
3. Sit Ups
4. Cal Bike
5. Rest

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!!
  • Christmas Party 12/8 @ 7pm – If you haven’t joined the Facebook Event page please do!