HAPPY BIRTHDAY MICHELLE NICHOLSON

With Thanksgiving coming next week and the Christmas & New Years Holidays just around the corner, we wanted to give you all a heads up on our plans for CrossFit Hard's hours of operation.

Below are the days & times our schedule will be modified. If you do not see a day listed, our class times will remain as regularly scheduled.

Don’t worry, we will program travel WODS during the holidays. We also have a holiday resource guide coming out later this week. This will guide you through your personal strategy and workout plan for the 6 weeks from Thanksgiving to New Years.

THANKSGIVING SCHEDULE

Monday, November 23rd- Wednesday, November 25th  - NORMAL SCHEDULE 6AM, 10AM, 4:30PM, 5:30PM, 6:30PM

Thursday, November 26th Thanksgiving day CLOSED - NO CLASSES

Friday, November 27th only 10AM Class today, all other classes cancelled

Saturday, November 28th - NORMAL SCHEDULE 9AM & 10AM

December 3rd, 4th & 5th Holiday Guest days

CHRISTMAS SCHEDULE

Monday, December 21st - Wednesday, December 23rd - NORMAL SCHEDULE 6AM, 10AM, 4:30PM, 5:30PM, 6:30PM

Thursday, December 24th only 10AM Class today - White Elephant exchange WOD all other classes cancelled

Friday, December 25th & Saturday, December 26th CLOSED - NO CLASSES

NEW YEAR SCHEDULE

Monday, December 28th - Wednesday, December 30th - NORMAL SCHEDULE 6AM, 10AM, 4:30PM, 5:30PM, 6:30PM

Thursday, December 31st only 6am and 10am Classes today

Friday, January 1st CLOSED - NO CLASSES

Saturday, January 2nd NORMAL SCHEDULE 9AM & 10AM

We hope you all have a wonderful Holiday Season with friends and family.

Stay healthy,

Coach graham



QOD - If you could instantly become fluent in another language, which language would you choose?

Today's WOD

Shoulder Prep movements

5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Diamond Push-ups

Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Push Press

Every 3 minutes, for 18 minutes (6 sets):
Push Press
*Set 1 – 8 reps
*Set 2 – 5 reps
*Sets 3-6 – 3 rep

Metcon (Time)

Three (3) rounds for time of:
10 Handstand Push-Ups
20 Pull-Ups
Run 200 Meters

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD