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tirkey

THANKSGIVING SCHEDULE:
Thanksgiving Day (11/27): Open Gym from 10am-12pm
Friday After (11/28): no 6am class, regular Friday schedule after that

Connectivity:

BBG:

Power Clean & Push Jerk (TNG): 4X3@80% – rest as needed

Conditioning:

50 Goblet Squats 24/16#
15 Wall Walks
50 Shoulder to Overhead 95/65#

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Deacon saw the pretty wood flooring and had a better idea of what to do with it. Thank you for reminding us all that sometimes we need to play real sports in The Dojo.
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Connectivity:

3×8 Each Arm, Handstand Straight Arm Hip Taps

3 Rounds, not for time:
2 Rope Climbs
25 Double Unders

BBG:

5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

3 rounds time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
15 TTB
20 Push Press 95/65#

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Okay — as far as merchandise goes, we have the following in stock:

Hoodies (size M, L) – $50
Women’s Tees (size S, M) – $25
Men’s Shorts (size 36, 38) – $65
Knee High Socks – $12
Kids Tees – $10

Please find Rudy or Nicole (or email) in the gym to purchase !

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Connectivity:

4x:20 Couch Stretch

2:00 Static HS Hold with Stomach Against Wall

3×5 Floor Lever Progression

BBG:

5X1@80% Clean from the hang + Jerk (just above knee) – rest as needed

Conditioning:

15-12-9 of:

Power Snatches 95/65#
Burpee Box Jumps 24/20″
C2B Pullups

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Great News! We have some merchandise in house! Please go to Coach Nicole for any purchases.

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Connectivity:

Box Shoulder Stretch 4×0:20, we are going to keep doing this until you can touch the floor

3×8 Each Arm Handstand Straight Hip Tap

2×6 Small Tap Levers

BBG:

5X1@80% Snatch from just above knee – rest as needed

Conditioning:

4 rounds for time of:

15 KBS 32/24kg
15 Thrusters 95/65#

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If you haven’t checked this out, go now and vote! We are currently sitting at #1 with some great reviews!

http://www.thetoptens.com/crossfit-gyms-us/

Also, remember today we have both 10am and 11am classes!

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Connectivity:

3×8 PVC shoulder Raises

3×6 HS Straight Arm Hip Taps

2×5 Floor Levers

BBG:

5X1 Clean & Jerk – work to a max for the day, rest as needed

Conditioning:

21-18-15-12-9-6-3 of:

Thrusters 95/65#
Bar-Facing Burpees

*20 min. time cap*

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Check this out and VOTE FOR US!

http://www.thetoptens.com/crossfit-gyms-us/

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Connectivity:

4×0:20 Box Shoulder Stretch, get your shoulders ready, tomorrow we’re testing.

3 Rounds, not for time:
0:30 Chin to Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps

For 4:00, 0:20 On/0:10 Off Hollow Rocks

BBG:

Power Snatch: 4X3 – work to a 3RM, rest as needed

Conditioning:

3 rounds for time of:

15 Pullups
15 Hang Power Clean & Push Jerk 95/65#
15 Ring Dips

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Connectivity:
4×0:20 Deep Hip Stretch against wall

3×6 Each Arm, Handstand Straight Arm Hip Taps

For 4:00, 0:20 On/0:10 Off Arch Rocks.

BBG:
5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible

Conditioning:
“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#