Blog Week of 11-23-2020

Quote of the Week 11-23-2020

“A calm sea never made a strong sailor”  

NEWS

I have a special treat for you guys- I feel like we were kind of robbed of our yearly “Murph” party this year, so on Thursday at 9 am guess what?  “MURPH”!  Please bring your friends and family, there will be food and fun.  This will be an indoor/ outdoor extravaganza.  Please note that we will hold only 9 am classes on both Thursday and Friday.  Can’t wait to see you all there- Let’s earn that turkey this year! 

PROGRAMMING

Ohhhhh Nelly!  We have a wild week in front of us.  Programming for the week of Thanksgiving is always a fun challenge.  You guys should notice the first three WODs are very simple, straightforward, low-volume, classic CrossFit.  Then we get to Thanksgiving… “Murph” followed by our yearly tradition “Black Friday”.  If you intend to participate in both of these workouts I HIGHLY suggest scaling options.  It is plain silly to do 100 Pull-ups Thursday then 50 more Friday, no matter how much turkey you eat.  Let’s rise to this fun and challenging week but do so in an intelligent way, with long term fitness and health as our vista.   

HERE WE GO!

Monday

Strength 

Bench Press

3-3-3-3-3

Metcon

AMRAP 12

20 Doubles

10 HSPU

20 Sit-ups

5 Ring Dips

Tuesday 

Strength

Deadlift

3-3-3-3-3

Metcon

21-15-9

Thrusters (95#/65#)

T2B

Wednesday 

Strength 

Hang Clean

3-3-3-3-3

Metcon

1000m Row

50 Hang Cleans (95#/65#)

50 KBS

Thursday 

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Friday

Strength

Back Squat

3-3-3-3-3

Metcon

“Black Friday”

With a Partner

Buy In: 25 Foot Handstand Walk

200 Box Jump Overs

150 Wallballs 

100 GTOH (95#/65#)

75 Burpees Over Bar

50 Pull-ups

Cash Out: 25 Foot Handstand Walk

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