11.24.24

 CARDIO SUNDAY 

For Time: 

100 Calorie C2 Bike
100 Walking Lunges 

100 Calorie Ski
50 Pushups 

100 Calorie Row 
25 Ring Chin Ups 

Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote:

 “You may have to fight a battle more than once to win it.” 

― Margaret Thatcher

11.23.24

 PARTNER SATURDAY
FREE FRIENDS AND FAMILY!

For Time with a Partner, Complete Performing Rounds "You Go, I Go"

3 Rounds (Each):
15 Sandbag Squats (75/100)
15 Calorie Air Bike 

Into: 
3 Rounds (Each): 
12 Sandbag Clean Over Shoulder (75/100)
12 Burpees Over the Sandbag 

Into: 
3 Rounds (Each):
:30 SB Bear Hug 
9 Burpees over Sandbag 
9 Calorie Air Bike

 Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote: 

“If your heart is broken, make art with the pieces.” 

― Shane Koyczan

11.22.24

Push Jerk 

5-5-3-3-1-1 

Cash Out: 
For Time: 
20/25 Calorie Air Bike 
30 Push Jerks (95/135#) *from the floor
20/25 Calorie Air Bike 

Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote: 

“The human capacity for burden is like bamboo- far more flexible than you’d ever believe at first glance.” ― Jodi Picoult

11.21.24

For Time: 

24/30 Calorie Ski  
30 GHD Sit-ups 
75 Double Unders

24/30 Calorie Ski 
30 GHD Hip Extensions
75 Double Unders

24/30 Calorie Ski
30 Dumbbell Snatch (35/50#)
75 Double Unders 

Thanksgiving Schedule: 

Wednesday November 27th 

 6:00 AM Class - with Keith 

9:00 -1:00 10K Row/Open Gym - with Aimee 

3:00 -6:00 10K Row/Open Gym - with Ben 

 Thursday November 28th 

 CLOSED - Happy Thanksgiving 

 Friday November 29th 

 9:30 CrossFit Class - with Colette 

10:30 - 11:30 Masters Weightlifting - with Gordy 

12:00 CrossFit Class - with Ben 

2:00-4:00 Open Gym - with Lauren

Quote: 

“‎Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else.” 

― Henry Ward Beecher

11.20.24

AMRAP in 15 Minutes:

3 Bar Muscle Ups

6 Burpees 

9 Thrusters (95/135#)

Quote: 

“The oak fought the wind and was broken, the willow bent when it must and survived.” 

― Robert Jordan, The Fires of Heaven

11.19.24

TEST DAY - RECORD RESULTS

"Christine" 
3 Rounds for Time: 
500 Meter Row 
12 Deadlifts (Bodyweight)
21 Box Jumps (20/24")

CLICK HERE to Compare to 7.10.24

Cash Out: 
3x15 Banded Pull-ups
or
4x6 Strict Pull-ups
or 
5x3 Weighted Pull-ups

Quote: 

“Enthusiasm is common. Endurance is rare.” 

― Angela Duckworth

11.18.24

TEST DAY- RECORD RESULTS

For Load:
Establish a 5RM Overhead Squat 

CLICK HERE to Compare to 7.22.24 

Cash Out:

AMRAP 10:

15 Wallballs (14/20# to 9/10ft)

25' Handstand Walk  

Quote: 

“Life doesn’t get easier or more forgiving, we get stronger and more resilient.” 

― Steve Maraboli

11.17.24

 CARDIO SUNDAY 

EMOM 30

1. 100' Farmers Carry (2x53/70) + 8 Burpees
2. 12/16 Calorie Bike 
3. 50 Double Unders
4. 12/16 Calorie Row 
5. Rest 

Quote: 

“Ninety-nine percent of failures come from people who make excuses.” 

― George Washington

11.16.24

PARTNER SATURDAY 
BRING A FRIEND OR FAMILY MEMBER FOR FREE

With A Partner Sharing Work: 

For Time: 

100 Synchro Walking Lunges

50-40-30-20-10
Calorie Air Bike 
Air Squats 

100 Synchro Ab Mat Sit-ups 

50-40-30-20-10 
Calorie Ski 
Burpees 

Quote: 

“Success is stumbling from failure to failure with no loss of enthusiasm.” 

― Winston Churchill

11.15.24

In 20 Minutes: 

2 Squat Snatches
2 Wall Walks
2 Squat Snatches (+5/+10 lbs)
2 Wall Walks 
2 Squat Snatches (+5/+10 lbs) 
2 Wall Walks....

Continue in this sequence, ladies adding 5 pounds and men 10 pounds after each successful set. 

Aim for 7-8 Rounds. 

Score will be heaviest double Squat Snatch and total # of wall walks. 

Squat Snatches do not need to be touch and go, rest as needed between reps. 

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender. That is strength.” 

― Arnold Schwarzenegger

11.14.24

AMRAP in 15 Minutes:

15 Push Ups
12 Dumbbell Front Squats
9 Dumbbell Hang Clean
6 Dumbbell Shoulder to Overhead
3 Burpees 
(Dumbbells - 2x35/50#)

*Go In Reverse Order Each Round (When finished 3 Burpees, start next round with 3 burpees and go backwards)

Quote:

“Life doesn’t get easier or more forgiving. We get stronger and more resilient.” 

― Steve Maraboli