This week we are focusing on Med Ball Cleans! Here is Teresa giving a sizzling demo!

Thanksgiving Schedule

Monday, Tuesday and Wednesday @ 7:00, 8:30, 4:15 and 5:15

Friday@ 9:00

Saturday @ 9:00

Fran

Fran

21-15-9

Thrusters (95/65)

Pull-ups

5 rounds, 5 movements and 5 reps

Skill work- Snatch Balance

WOD: 5 Rounds of:

5 Clean and Jerks (135/95)

5 Handstand Push-ups

5 Slam Ball (40/30)

5 Skin the Cats

5 V-ups

Chelsea

Chelsea

EMOTM for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Get tested

Are you a level 2 CrossFit athlete?

Can you complete the following tasks unbroken with perfect form?

100 Squats

30 Push-ups

1 Rope Climb

15 Knees to Elbows

1 Minute Handstand Hold

Deadlift 1 and 1/2 your Bodyweight

45 Thrusters at 1/2 your Bodyweight

And you think you are Paleo?

Happy Halloween from our Paleo CrossFit athletes. Taking the challenge to a whole new level. Rumor has it that they do not use silverware or toilet paper either. Congratulations to everyone who is taking on the challenge. Only 9 more days till the end of the challenge. Be sure to come to class next week when we repeat Fran and Barbara.

Dodge Ball

If you can dodge a wrench, you can dodge a ball.

If you can dodge traffic, you can dodge a ball.

Mary and Inverted Ring Hang

Tabata Warm up:

Tuck Press on Rings

Single Unders with Jump Rope

Inverted Hang on Rings

High Knees with Jump Rope

Skill Work:

Split Jerk

Workout:

Mary

AMRAP in 20 minutes

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Jaren

21-15-9

Overhead Squats (95/65)

Wall Ball

Burpees

November

Warm Up: (3 Rounds)

Medicine Ball Monkey Bars

5 Handstand Push-ups

25 Squats

AMRAP in 12 minutes:

10 Knees to Elbows

15 Kettlebell Swings

20 Sit-ups

Post WOD:

3-3-3-3-3

Snatch

"Carse"

21-18-15-12-9-6-3 reps for time of:

95 pound Squat clean

Double-under

185 pound Deadlift

24" Box jump

Begin each round with a 50 meter Bear crawl.

Gymnastics WOD

AMRAP in 20 minutes:

3 Wall Climbs

10 Up/Downs

5 Parallette Pass Throughs (forward+back=1)

10 GrassHoppers (right+left=1)