Workout – Monday 11/26/2018







Weekly Schedule Change: Due to the competition on Saturday we will hold regular classes on Thursday and open gym on Friday. We will hold a mobility class Friday at 5:45 for athletes who want to loosen up for Saturday. All members are welcome to join!

Member Competition/Christmas/5 Year Anniversary Cookout: Saturday, December 1 – 10:00am

We need judges and volunteers so your attendance is appreciated even if you can not participate! Come support your fellow CrossFit athletes.

This coming Saturday we will be hosting our first ever member only competition! This competition will be a total of 3 workouts. We hope to be finished before 1:00pm. Everyone is encouraged to come out and test themselves in this friendly atmosphere where your fellow competitors will be your judge!. ALL workouts will be manageable for All of our members and we will have a Fitness and RX option. These workouts will be designed to test your overall fitness level! This is a great way to get experience with competition and get a better understanding of where your strengths and weaknesses lie. We hope you can make it!

Cookout: Directly after the member competition we will be grilling  hot dogs and hamburgers. We will also have cold beers on ice! Everyone is welcome to come enjoy our community even if you cant make the competition. A sign up sheet will be on the glass display case. Please sign up ASAP so we know how much food and supplies to buy!

*We will have a sign up sheet on the display case at the gym. If you plan on participating in the competition please sign up ASAP so we can begin to organize the event. All members are encouraged to come participate!


A. Overhead Squat: 1 Rep Max  (Front Squat F)

B. 11 min AMRAP:

50 Double Unders  (50 Jumping Taps/100 Singles F)

15 Sumo Deadlift High Pull 115, 75RX  85, 55F

15 Pull Ups  (chest to bar)   (Ring Rows S)


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