Friday – 161118

161118ChrisBirthday

Happy Birthday Chris!

Announcements

  • Turkey Challenge this weekend
    • Coach Amy is competing this weekend!  Come out and support her!
    • Her heat times are:
      • Saturday @ 11:50am & 4:15pm
      • Sunday @ 10:05am & 2:35pm
  • Schedule Update:
    • Thursday, November 24th – Closed for Thanksgiving
    • Friday, November 25th – Only 1 class at 10am

SWOD

Every 90 seconds for 12 minutes (4 sets each):
Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Accumulate 45 seconds in the Hollow Position

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

Against a 3 minute running clock, complete as many reps as possible of:
1-2-3-4-5-etc… of:
Power Clean (135/95)
Bar-Facing Burpee

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