Announcements *One WOD on Thanksgiving. Gym opens at 9am, WOD at 9:30am. YOU NEED TO SIGNUP IN WODIFY! *CORRECTION: 9 AM ONLY CLASS ON THE 28TH!!!! (Friday 11/28, no 5am, 6am, CF Kids or CF Teen. Open hours are 9am-12 noon, 5pm, 6pm.) *CF Teens on 11/21, 11/24 and 11/26 moved to noon. Please sign up before class, especially for the 26th!! *CF Kids on 11/21, 11/24 and 11/26 moved to 1pm. Please sign up before class, especially for the 26th!! *No yoga on Thanksgiving Thursday!! Enjoy your turkey!!!! Acme CrossFit - CrossFit Warm-up Warm-up (No Measure) 400m run then 3x: 10 PVC passthru pull up progression (choose the hardest ONE for you): *15s dead hang on bar *15s chin over bar hold *5 negative pull ups *10 body rows *5 strict pull ups 10 ring push up 10 walking lunges 20s squat hold Skill Tabata (alt) L sit tight arch Metcon Metcon (Time) 5 rounds 5 back squats 10 sit ups post time to score post weight in comments Mobility T-spine smash, plus plate back extension over med ball, or roller lateral side opener on med ball
Posted on: Mon, 24 Nov 2014 04:00:24 +0000
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