Monday, Nov. 24, 2014

Frank uses a switch grip on his jackhammering, much like he uses a switch grip on heavy deads. There’s nothing this guy can’t do! Please continue to watch your step due to gym construction. We are making additions and changes to the gym that will likely continue through December. And when it’s all over, we know you’ll be more motivated than ever. Can’t wait to show you what’s in store!

112414 WOD

A. 5:00 time cap in teams of three with each person switching to complete all tasks:

1) Row 250 meters

2) Run 200 meters

3) Plank hold

B. Back squat

70% x 3

80% x 3

90% x 3+

C. Five sets of:

Against a two-minute running clock, complete:

3 hang power cleans (135/95)

6 shoulder to overhead

9 front squats

ME burpees

Rest 2:00 between sets; score is burpees.

Metcon courtesy CrossFit Invictus

>> On-Ramp

Five sets of:

Against a two-minute running clock, complete:

3 HPC (dumbbells or barbell – scale this WOD by load)

6 push presses

9 front squats

ME burpees

Rest 2:00 between sets; score is burpees.

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THANKSGIVING SCHEDULE UPDATE

We will have two classes only on Friday due to the holidays — and gym construction ;). Classes will be held at 8:30 a.m. and 5 p.m. Please take note of the changes. Wednesday and Saturday classes will not be impacted.