Announcements
Get your Eat Fit Go orders in. Meals will be delivered to the gym at 9am.
ThanksGiving week Schedule:
Mon – Wed Normal Schedule
Thursday – Closed
Friday- Open gym only 9-11am
Sat 8am Row, 9AM Wod, 10am Open Gym
CrossFit 417 – CrossFit
Warm Up A 10min to complete (No Measure)
160′ side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160′ Single arm oh walk
45′ Power skips down 45′ back
45′ Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight
Accumulate time in a Squat while coach goes over the Workout!
Warm-up (No Measure)
3 rounds (6min to complete)
8 Single arm KB high pull (each)
30s passive ring hang
10 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
17min AMRAP
15 Deadlift 165/115
10 C2B Pullups (scale pullups or jumping pullup)
30′ HS Walk or double db oh carry 55/35
10 Burpees over Bar