11.23.16 Workout of the Day

Sam and Josh, 2015 Christmas Party.. details to follow this week. Save the Date: Friday Dec. 16th

Thanksgiving Week Schedule below:

Monday: Regular Schedule

Tuesday: Regular Schedule

Wednesday: Regular Schedule, No 7 pm ICT

Thursday: Combined 7:15 and 8:30 am classes (CrossFit building)

9:45 Annual Beer MIle

Black Friday: 830 ICT, 830 CrossFit, 930 ICT, 1230 ICT, 1230 CrossFit, 5 pm ICT, (CrossFit building), No 6 pm ICT

Saturday: Regular Schedule

**All classes today will be held in the CrossFit building, due to the cold temperatures**

CrossFit

General WU: Coaches Choice

Specific WU: 20 airquats +3x3 FS ascending at tempo

Strength:Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 31X1, ascending

WOD 1:Three sets for max reps of: (1 minute work/1 minute rest) Station 1:Wall balls (20/14) -Rest 1 minute-

Station 2: KB Alternating Reverse Lunges(53/35). Each step= 1 rep

-Rest 1 minute- Station 3: Pushups -Rest 1 minute-

Midline: 2x of: 20 cal assault bike+20 GHD+ 1 minute hollow

ICT

General WU: Coaches Choice

Specific WU: 300 m run or row+10 Goblet squats at tempo (53/35)

WOD 1: 15 minute AMRAP of

300 m run or row

20 KB Goblet squat (53/35)

WOD 1:Three sets for max reps of: (1 minute work/1 minute rest)

Station 1:assault bike..for calories -Rest 1 minute-

Station 2: KB Alternating Reverse Lunges(53/35). Each step= 1 rep

-Rest 1 minute- Station 3: Pushups -Rest 1 minute-

Midline 2x:: :30 sec mountain climbers

:30 sec hollow

:30 reverse crunches