Wednesday 11.27.24

Workout of the Day

STRENGTH

Back Squat
3×6-10 Across

Notes
Perform 3-5 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 1-3 reps in reserve.

METCON

4 Rounds of:

In 2:00 work up the ladder
10-20-30-40-50-40… Double Unders
5-10-15-20-25-20… Wall Ball Shots

Rest 2:00

Notes
In 2:00 work as far as you can up the ladder before resting for 2:00. On your 2nd interval pick up where you left off and keep moving up the ladder. If you clear the 50/25 round start working back down.

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CrossFit Group Class Programming Template (WK5/7)

Cathy and Brian grinding through some tandem Thrusters

Thanksgiving Schedule

Check out our upcoming holiday schedule for Thanksgiving.

Wednesday November 27th- Thanksgiving Eve
CrossFit Group Class: 6am, 7am, 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Normal Open Gym Hours: 6am-1pm

Thursday November 28th- Thanksgiving Day
CrossFit Group Class: 8am, 9am, 10am, 11am

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Friday November 29th
CrossFit Group Class: 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Double Unders tips from CrossFit Games athlete Cole Sager