Warm-up
3+ rounds:
20 box step-ups
15 medicine-ball front squats
10 sumo deadlifts

Workout
3 rounds of 1-minute station rotation for total reps:
Wall-ball shots
Sit-ups
Kettlebell swings (70/53 lb.)
Burpees
Kettlebell sumo deadlift high pulls
Rest 1 minute

____________

Reminder: Wednesday’s last class is at noon, and we are closed for the Thanksgiving holiday through the weekend. We’ll resume our normal schedule on Monday, November 30.

Warm-up
Until warm:
5 pull-ups
10 empty bar good mornings
15 sit-ups
20 air squats

Workout
5 rounds for time:
5 deadlifts (275/185 lb.)
5 muscle-ups

Warm-up
3-minute unbroken double-under ladder
*Start at 5 reps, then add 5 reps each round. If you trip, repeat the set until you hit your number.

Stick mobility and overhead squat practice

Workout
Overhead squat
3-3-3-3-3-3-3

Rest Day

____________

Read “Five Habits of Highly Successful Eaters” from CrossFit.com

____________

Thanksgiving Schedule Reminder
Wednesday, November 25: Last class is at 12 p.m.
Thursday, November 26-Sunday, November 29: CLOSED
Monday, November 30: Return to regular schedule

Workout
4-minute AMRAP:
15 box jumps (24/20 in.)
15 thrusters (95/65 lb.)
15 kettlebell swings (53/35)

Rest 4 minutes

4-minute AMRAP:
12 box jumps
12 thrusters
12 kettlebell swings

Rest 4 minutes

4-minute AMRAP:
9 box jumps
9 thrusters
9 kettlebell swings

Warm-up
3 rounds:
50 single-unders
Burgener warm-up

Workout
10-minute ascending ladder:
3 power snatches
3 toes-to-bars
6 power snatches
6 toes-to-bars
9 power snatches
9 toes-to-bars
Etc., until time is up

____________

Thanksgiving Schedule
Wednesday, November 25: Last class is at 12 p.m.
Thursday, November 26-Sunday, November 29: CLOSED
Monday, November 30: Return to regular schedule

Make-up Day

____________

Watch “CrossFit Scholarship Program: Why We’re Here” from CrossFit.com

Workout
For time:
Row 5k

Warm-up
3 rounds:
20 side steps over barbell (1-2 rhythm)
20 forward-facing jumps over barbell
20 lateral jumps over barbell
10 reach hands over barbell on ground, hop feet over

Workout
Deadlift
3-3-3-3-3-3-3

____________

Click here to urge Congress to include help for gyms in the next COVID-19 relief plan!

Warm-up
3 rounds:
200-meter run
10 stick thrusters
10 jumping pull-ups

Workout
Fran
21-15-9 reps for time:
Thrusters (95/65 lb.)
Pull-ups

____________

MASK REMINDER: Beginning Monday, we require masks to be worn as you enter the gym, while you set up, and as you exit. They may be removed during the warm-up and workout. Thank you!