Workout of the Day
STRENGTH
Pause Back Squat
5-5-5
Notes
Work up to a top set of 5 on the Pause Back Squat. Hold the bottom of each rep for a 2 count.
PARTNER METCON
10 Rounds for time of:
8 Kipping Toes to Bars
16 OH Plate Lunges
36 Double Unders
Notes
Partners alternate complete rounds until 10 total (5 each) rounds have been completed.
8 KT2B / 8 Partial ROM KT2B / 4-6 Strict T2B or Knee to Elbows / 16 Sit-Ups
36 DU / 16 DU / 50 Single Unders
CrossFit Group Class Programming Template (WK4/9)
Sophia hitting week three of our Shoulder Press cycle!
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!
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