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!
StrengthÂ
1a) Bench Press
- x 8 x 5 sets @ RPE 6
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:
- 40/50 Calories
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.