Nov 29, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Conditioning
With a partner, complete for time:
- 300/250 Calories
- 400m Farmer’s Carry (35/53)
- 50 Sandbag to Shoulder
Conditioning Notes
Today’s workout is a task priority to be completed with a partner. You use whatever machine you’d like to complete the calories, however all calories must be completed on the same machine. If the calories take longer than 15:00, lower the number of calories. For the farmer’s carry, choose a set of kettlebells that allow you to move quickly. You will only have one pair of kettlebells for your team and you may switch with your partner at any point. Note that the sandbag to shoulder is different than sandbag over the shoulder. The rep is completed when the sandbag is supported on top of the shoulders with knees and hips fully extended. You will then drop the sandbag in front of you after you. Choose a weight that allows you and your partner to go back and forth quickly, doing one rep at a time.
Nov 28, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Conditioning
“Manion”
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
7 Rounds for time:
- 400m Run
- 29 Back Squats (95/135)
Conditioning Notes
Today’s workout is a task priority. We strongly recommend completing this workout with a partner. Complete the run together and break up the back squats between the two of you in a set of 15 and 14. Choose a weight that allows you to safely get the bar in a back rack from the ground and then complete 15 reps unbroken across multiple sets. If the run takes longer than 2:15, lower the distance.
Nov 27, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
- Thursday, November 28th:
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Conditioning
Working in teams of 3, each athlete occupies a station, rotating once everyone has completed their prescribed work, complete as many rounds as possible in 25:00:
- Station 1: 20/15 Calories
- Station 2: 25 Kettlebell Swings (35/53)
- Station 3: 10 Burpee Box Jump Overs
Conditioning Notes
Today’s workout is a task priority workout with a team. Each team member starts at a different station and everyone will rotate once each team member has finished the prescribed work. The calories should take around 1:00 to complete. Adjust the number in order to achieve this. Choose a weight on the kettlebell that you can complete 25 unbroken reps across multiple sets. The burpee box jump overs should take around 1:00 to complete. Adjust the number in order to achieve this.
Nov 26, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
- Wednesday November 27th:
- 0530 CrossFit
- 0630 CrossFit
- 0730 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1715 CrossFit
- Thursday, November 28th:
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Strength
Deadlift @ 20X1
Strength Notes
Today’s strength consists of deadlifts. Warm up to a weight that feels like 6/10 difficulty and use that for all 5 working sets. Every rep will be performed with an explosive concentric portion, :01 pause at lockout, a :02 lower to the ground, and no pause on the ground between reps. This is a lot of time under tension. We recommend going slightly lighter than you might expect in order to stay perfectly on tempo.
Conditioning
7 Rounds:
In 1:00:
- 8 Hang Squat Cleans (95/135)
- Max Calories in remaining time
Rest 2:00 between rounds
Conditioning Notes
Today’s workout consists of 7 time priority intervals. You will choose a weight on the barbell that allows you to complete all 8 hang squat cleans without putting the bar down across all 7 rounds. You may choose any machine to complete the calories. Since you get 2:00 rest after each interval, push the pace. However, we would like each effort to be repeatable, so don’t push the pace to 100%. Leave just enough in the tank to allow you to complete the same number of calories each round.
Nov 25, 2019
Scheduling Note
Please note that the following will be our hours of operation over the Thanksgiving weekend:
- Wednesday November 27th:
- 0530 CrossFit
- 0630 CrossFit
- 0730 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1715 CrossFit
- Thursday, November 28th:
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Strength
1a) Bench Press
1b) Single Arm Dumbbell Row
- x 10/arm x 5 sets @ RPE 8-9
Strength Notes
Today’s strength consists of two exercises between which you will alternate for five working sets. For the bench press, warm up to a weight that feels like a 6/10 difficulty and use that weight for all five sets. Aim to use 5-10# more than last week. Each rep will be performed with a pause on the chest and they should never get too difficult. For the dumbbell rows, choose a set of dumbbells that allows you to perform 10 reps, leaving you feeling like you might have had 1 or 2 full range of motion reps left before failure. Use that weight for all five working sets.
Conditioning
5 Rounds for time:
- 10 Toes to Bar
- 10 Single Arm Dumbbell Shoulder to Overhead (50/70) (right arm)
- 10 Single Arm Dumbbell Shoulder to Overhead (50/70) (left arm)
then complete:
Conditioning Notes
Today’s workout is a task priority workout that consists of three different exercises. The toes to bar should be done in 1-2 quick sets. Lower the number of reps or perform knee raises to achieve this. Choose a dumbbell for the shoulder to overhead that allows you to complete 10 reps on each arm unbroken across all five rounds. Lower the weight as necessary in order to achieve this. The calories may be done on a machine of the athlete’s choice but should not take longer than 5 minutes to complete. Lower the number of calories to achieve this. This workout should take no longer than 15 minutes.
