Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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SNATCH 5×2, ascending (ME)

5 rounds of:
30 wall-ball shots, 20/14
5 squat snatches
Rest 2 minutes

Score is weight used and time for each round (don’t include rest). Goal is to challenge yourself with weight as well as to go as hard as possible each time and maintain times across all 5 rounds. IDEALLY, THIS IS A 1:1 WORK/REST RATIO. FX may scale to 20 wall balls to keep with a 2 min work interval

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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RDL 5×5 across, AHAP

Superset working rounds with rope climbs:
RX+: 3 Legless Rope Climbs
RX: 3 Rope Climbs
FX: 1-2 Rope Climbs

Courtesy: CrossFit.com

From CrossFit.com – November 24, 2016
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Crongulations to the CFR7/BCF family owning the podium.

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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Hang Squat Clean Thruster 1RM

’Marco’
3 RFT
21 Pull-ups
15 HSPU
9 Thrusters, 135/95
FX: 95/65

Congrats to Coach Nicole and her 2nd place finish at the CFSA, CFR7, BCF throwdown!

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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200m Run x 5; Rest 2:1
Intent is to perform with cosistency

RUSSIAN SWING EMOM
20 sec UB Russian Swings EMOM/40 sec rest x 8 Min, AHAP

Three rounds of:
(Original workout)
10 Deadlifts
30 GHD situps

RX+: 20 GHDSU
RX: 30 AbMat Sit-ups
Score is for weight and time.

Courtesy: CrossFit.com – December 14, 2010
https://www.crossfit.com/workout/2010/12/14#/comments

Meet Dr. Justin Bryant as he performs free FIT Assessments for members Monday, November 13 from 5pm – 6:30pm . FIT Assessments keep CrossFit Games Athletes performing at their highest levels and now you can take advantage of the same offer. For more information, please click the link below to watch our educational video:

https://youtu.be/V1eInNPBAMI

Please CLICK on the link below to pre-register and secure an appointment

https://go.airrosti.com/scheduler/event/NSPSQGASNNA

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DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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Strength/Skill Schedule:
Monday: Back Rack Lunges/ “The Ghost”
Tuesday: 200 m Run Intervals
Wednesday: Hang Squat Clean Thruster
Thursday: Stiff Leg deadlift
Friday: Snatch
Saturday: Pistols/ Throwdown Team WOD 2
Sunday: Tempo Overhead Squats

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5 x 3L/3R Back Rack Reverse Lunges Non-alternating, ascending (ME), AHAP

‘The Ghost”
6 Rounds of:
1 Minute Max Cal Row
1 Minute Max Rep Burpees
1 Minute Max Rep DU
1 Minute Rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.
*Courtesy: CrossFit.com