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
1a) Front Rack Reverse Lunge
- x 8/leg x 5 sets @ RPE 6
1b) Box Jump
- x 3 x 5
Strength Notes
Today’s strength work consists of two exercises between which you will alternate for five working sets. For the lunges, warm up to a weight that feels like a 6/10 difficulty and use the same weight for all five sets. Aim 5-10# heavier than last week’s lunges. They should never get too difficult. For the box jumps, prioritize explosiveness and a soft landing over the height of the box.
Conditioning
With a partner, complete as many reps as possible in 22:00:
- 3000m Row (alternate every 500m)
then, alternating full rounds, complete 3 rounds each:
- 10 Box Jump Overs
- 10 Burpees
then, with the time remaining:
- Row for meters (alternating every 250m)
Conditioning Notes
Today’s workout is a time priority where you will be working with a partner to complete as many meters on the rower as possible. Pacing on the rower is very important here as we are in the middle of our 2000m rowing cycle. We want everyone to be rowing at their 2k pace for all intervals during this workout. For the box jumps, choose a height at which you will not hesitate to jump on at any time. If there is hesitation, the box is too high. The burpees should take no longer than :40. If they do, lower the number of reps.