I hope everyone had a great weekend! Thanks to everyone who came out to the Turkey Bowl and the Mobility Seminar!

Looking into this week of our programming, we will continue to work up in intensity of our main lifts. Monday will start off with split jerks, so get ready to toss up some weight! We will also continue with snatching and back squatting. Friday will be interesting with some overhead kettlebell carries!

I hope many of you can make it in on Thanksgiving to tackle the CrossFit benchmark girl WOD “Kelly.” See you all this week!!

-Coach Greg

Cycle 5 Day 21

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Question of the day:

What are your favorite songs from your teenage years that you still rock out to when nobody else is listening?


Holiday Schedule:

Monday, Tuesday, Wednesday - Normal Hours
Thursday - 10AM ONLY
Friday, Saturday - Normal Hours

Split Jerk (6 sets of 2 reps)

Every 2:00 for 6 rounds, complete:

2 Split Jerks 75-85%

Metcon (Time)

4 Rounds

10 Strict Pull Ups
20 Sit Ups
14 Step UpsRx+ - 50/35
Rx - 35/20
Sc - as needed


CrossFit Journal: The Performance-Based Lifestyle Resource