November 20 - November 25

Join us for our next 101 Class next week! The class is meeting Monday, Tuesday and Thursday (27, 28 and 30) from 6:00-7:00 pm. The cost is $50 and will get you set up to start classes in December! Email to get registered. 

Schedule for this week:
Monday:  Normal Schedule
Tuesday:  Normal Schedule
Wednesday: Normal AM, afternoon classes will be 3:00, 4:00 and 5:00 pm
Thursday: No classes
Friday: Open Gym. Members Only 9:00-11:00 am
Saturday: we will have a class at 8:00 AND 9:00 and normal Open Gym from 9:00-10:30 am. If you plan to attend Open Gym and NOT class at 9:00, just be aware that the class may need space, equipment, etc. 

Monday, November 20 

Happy birthday Teresa, Stu and Paul! 

A. Clean and Jerk

B. Filthy 50
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45) 
50 Back Extensions
50 Wall-balls
50 Burpees
50 Double Unders


Tuesday, November 21

Happy birthday Katie L.! 

A. Snatch

B. Mary
AMRAP 20:00
10 Pistols
15 Pull-ups 


Easy Mary
AMRAP 20:00
10 Pull-ups
25 Air Squats 


AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats 


Wednesday, November 22

Happy birthday Ann V.! 

A. CrossFit Total
Find 1RM Back Squat
Find 1RM Shoulder Press
Find 1RM Deadlift


Partner Style
AMRAP 30:00
1k Row
100 Burpee Box Jumps
100 KB Swings
1k Run
150 Thrusters(45/35) 
150 Med-ball Sit-ups 

Thursday, November 23 

Happy birthday Meredith

Closed. If you aren't participating in Turkey Burpee, try this at-home workout: 

10 Rounds: 
10 Hard Push-ups (Clapping, Raising Hands, or on your toes) 
15 Broad Jumps
20 Squats 


Friday, November 24

Open Gym for Members 9:00-11:00 am. If you can't attend try this at-home workout: 

AMRAP 15:00
400m Run (or around 2:00 if you don't have a way to measure) 
30 Lateral Hops over an object (pillow, line in the concrete, etc) 
30 Walking Lunges
30 V-ups 

Every minute on the minute x 30
R1: Burpees (7-10 reps) 
R2: Sit-ups (8-12 reps) 
R3: Squats (8-12 reps) 
*Pick reps that get you finished :30-:45 seconds each time


Saturday, November 25 

A. Rankel
AMRAP 20:00
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 KB Swings (53/35)
200m Run