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:
- 0900 CrossFit
- Friday, November 29th:
- 0900 CrossFit
- 1000 – 1130 Open Gym
- Saturday, November 30th
- 1000 CrossFit
If a class is not listed above, it has been cancelled. Thank you for your understanding and have a great Thanksgiving!
Strength
Deadlift @ 20X1
- x 8 x 5 sets @ RPE 6
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.