Announcements
Thanksgiving Week Schedule:
Wednesday no 4pm-5pm-6pm classes
Thursday Closed
Friday 9-11 Open Gym – Workout provided
Sat 9-12 Open Gym – Workout provided
CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Metcon (Weight)
15min EMOM
1. 12 DB Bench Press
2. 10 Wide Grip bent over row
3. 20 steps SA OH DB Lunges (10 steps and switch hands)
Metcon (AMRAP – Rounds and Reps)
3 Rounds
15/12 Cal Row
10 Alternating DB Power Snatch 70/55
10 Burpees