11/20/17 Monday

11:20:17 Mon.jpg

Announcement: November 23rd, one holiday WOD at 9am.  Open gym cancelled that day.  November 24, NO 5:45 am class.  Evening classes open.


Weigh in for “Not a single pound” start tomorrow.   All weigh-ins must be completed by Thursday mornings class


Warm Up / Mobility: 2 Rounds: walking lunge down and back + 10 cal bike + 10 push ups + 5 pull ups 

Strength: Tempo Back Squats

5x3 Same weight across    

*3 sec descent



For Time:

80 Cal Row (70 cals women)

40 C2B pull ups

20 Thrusters (95m/65w)


Extra Credit

3 x 15 windshield wipers 

CrossFit Heights