Workout of the Day
STRENGTH
Thruster
Heavy Single
Notes
Work up to a heavy single on a Barbell Thruster taken out of the rack. As the weight goes up make sure the rep is performed as one fluid movement, don’t jerk the barbell overhead you slippery snake.
METCON
12:00 AMRAP
Thrusters
Starting at 0, perform 5 burpees EMOM.
Notes
Use about 60-70% of your heavy single weight for the thrusters or somewhere around this loading 135/115/95/75/..
CrossFit Group Class Programming Template (WK3/9)
Thanksgiving Schedule and Special Yoga Phoenix Yoga Class
This week we’ll be running a modified schedule as well as a 12pm Yoga class in the main space with the Phoenix. Details below!
Tuesday 11/22
Normal Schedule
Wednesday 11/23
Normal schedule 6am-1pm
Gym will close at 1pm
Thursday 11/24 Thanksgiving
8am/9am/10am/11am CrossFit
12pm Phoenix Gratitude Yoga Class
Open Gym 8am-1pm
Friday 11/25
8am/10am/12pm CrossFit
9am Short Circuit
Open Gym 8-1pm
Gym will close at 1pm
This 12pm Gratuity Yoga class will be held in the 597 main space and taught by Sasha Slocombe and hosted by The Phoenix.
As part of the Phoenix, this is a free sober event and registration must be through the link below, it will not be on Zen Planner