W.O.D. 11.21.16

TEST DAY- RECORD RESULTS

"Grace"

For time:

30 Clean and Jerks

(compare to 2.19.16)

or

  (compare to 5.31.16)

or

  (compare to 8.20.16)

 Then:
take 20 Minutes to get to a 1 RM Clean and Jerk

Modified Thanksgiving Weekend Schedule:

Thursday, November 24th- Thanksgiving Day

8:00am Amazing Race (Friends and Family)

Free Babysitting Available

Friday, November 25th

9:30am WOD (Free Babysitting)

10:30am Open Strength

12:15pm Express WOD

Saturday, November 26th

10:00 am WOD

10:00am CrossFit Kids Preschool

11:00am Open Strength

Sunday, November 27th

10:00am WOD

11:00am Open Strength

Quote:

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

 – Mark Rippetoe