Have a happy long Holiday weekend! We are truly thankful for our community, members, coaches, and Full Strength dogs. See you all Saturday for our normal weekend schedule. THANKSGIVING SCHEDULE: Thursday: CLOSED Friday: CLOSED Saturday & Sunday: NORMAL Weekend Schedule CrossFit @ Home Here’s a BENCHMARK for Thursday that everyone can do at home Use MapMyRun.com 5k Run
THANKSGIVING SCHEDULE: Thursday: CLOSED Friday: CLOSED Saturday & Sunday: NORMAL Weekend Schedule CrossFit (30m cap) For Time: 800m Run 30 Weighted Sit Ups 45/25 10 Burpee Over-Under CLICK HERE TO FIND OUT MORE 30 Wallball 20/15 10 Burpee Over-Unders 30 Wallball 10 Burpee Over-Unders 30 Weighted Sit Ups 800m Run
CrossFit Back Squats 20min to work up to a heavy double Then take 70% of that and hit 1 set of 20 Unbroken reps (+5/10lbs over what you used the previous week) For Time: 500m Row Sprint 3 min REST 500m Row Sprint The squats are self explanatory, go heavy, and then push through a little bit more from what you did last week. For the row portion, FULL OUT sprint, 3 mins of rest and then FULL OUT sprint.
CrossFit Skill: Clean & Jerk With a Running Clock 0:00-10:00 Warm up Clean & Jerk to 70% 10:00-20:00 on the 2 mins 75%-80%-82%-85%-87% 20:00-30:00 Work to a heavy single If unsure on % then keep building up.