Come out and join us for our Ugly Christmas Sweater Party on Saturday, Dec. 16th from 7-11pm at Goodfriend!

Ugly sweaters are encouraged but optional! This is for all members, their families, and friends.

This year we will be introducing member appreciation awards!

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Monday 11/27

The 20:40 – Day 3

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Increase load slightly if you completed all reps last week.

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/28

A) E2M x 5 sets:

– 1.1.1 TnG power clean clusters

*Allow exactly 10 seconds of rest between each rep.

*Stay heavier than last week for each set.

 

B) Every 90 sec x 4-6 sets

1: 24/18 cal row

2: 5 thrusters + 7 CTB pull-ups + 20 double unders

(135/95, 115/75, 95/65, 75/45)

 

Wednesday 11/29

A) E3MOM x 3 sets:

– 10 bench press

*Use weight heavier than 11/22

 

B) E4MOM x 3 sets:

– 10 back squat

*Use weight heavier than 11/22

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

 

*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging.

 

Thursday 11/30

A) Every 8 minutes x 4 sets:

– 400m run

– 20 wallballs (20/14)

– 15 box jumps – SD (24/20”)

– 10 push press (115/75, 95/65, 75/45)

 

*Complete each time in a different order at the same pace.

*RX+ use 135/95.

 

B) 3 sets for efficiency:

– 20 elevated/banded psoas march

– 20 reverse snow angels

 

Friday 12/1

Tri-Phasic 1.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

 

Saturday 12/2

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 12/3

8am Endurance