ANNOUNCEMENTS:
CrossFiiT Fest Event Sponsored by Prestige Labs Supplements | TODAY!
We’re partnering with FlexFiiT and Prestige Labs to give gratitude to fitness! Come ready to workout, try some new supplements, and enjoy the morning with fitness and friends. Free for all members and more details to follow!
Friendsgiving Potluck Brunch | Sunday 11/17 (TOMORROW!)
Celebrate with us! Bring your favorite brunch dish to share. All classes will be moved up one hour. Come earlier and join our FREE nutritional seminar at 11:30 AM, sponsored by Eat Better Meals, to get that nutrition edge! Visit this LINK for more info on both events and to sign up!
November Schedule Updates
Thanksgiving Week:
Wed 11/27: 5:30am, 6:30am, 11am, 12pm, 4:30pm, 5:30pm
Thurs 11/28: 9:00am & 10:00am Community
Fri 11/29: 10:00am & 11:00am Community
Sat 11/30: Regular Schedule
COMMUNITY @ 9AM
By Coach Nick
In Teams of 3:
AMRAP 30
Station 1 (“The Scorer”): Max Cal Bike
Station 2 (“The Pacer”): 20 Goblet Squats (Light-ish weight)
Station 3 (“The Sufferer”): Hang from Pull-up Bar
*Athletes starts in different stations. Once the 20 Goblet Squats are completed, the other two stations can stop, and the team rests for 1:00, then rotate to the next station.
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Jerk Dip + Jerk (1+2)
*build to heavy
ACCESSORY:
4x
5 Kneeling KB Press, each side
10 Clamshells, each side
:20 Overhead Banded Press Hold
THE PUMP @ 11AM
——0:00 – 15:00——
5-8 x (basically just keep working for the entire 15:00)
5 Bench Press
5 Chin-ups
*Building
——20:00 – 30:00——
AMPAP 10 of:
10 Push-ups (may elevate hands)
10 OH DB Tricep Ext
10 Bentover KB/KB Rows
10 BB Curls
——35:00 – 40:00——
1:00 Bicycle Crunch
Rest :20
1:00 Wrist to Knee Crunch
Rest :20
1:00 Side to Side Heel Touch Crunch
Rest :20
1:00 Lying Knee Tucks
