Monday, Nov 19, 2018


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

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