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
