Hey guys! we are closed Thanksgiving and on Black Friday, but we will have a fun class wod on both days from 10:00am - 11:00am!
So, to recap
Thursday November 27th Open 10:00 - 11:00am
Friday November 28th Open 10:00 - 11:00am
If you haven't not yet received you Oly tshirt, the mediums are in now! Please try to get me your $20 by Wednesday! :)
A) snatch - EMOM x 7min - 1 snatch + 1 hang snatch @ 70% of 1RM
B) Front squat - 3x2@85%, 2x1@90% of 1RM
C) tabata : burpees and plank step outs (alternating)
Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday November 22nd..We will be posting a signup sheet. Please put your name and cell phone number next to the time slot you would like. The cost will be $35…check or cash. Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years. Her specialty is deep tissue and therapeutic work. She has had a lot of experience working on Crossfitter’s/Athletes. Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face. If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots.
Feel free to call or text her with any questions at 574-849-1898.
A.
Push Press 1RM
B.
210yd Shuttle Buy In
then immediately into 40 Toes to Bar
20Rt/20Lt Kettlebell Step Ups, with the kettlebell held in a goblet squat position
Notes:
Break up toes to bar and step ups how you'd like.
A.
5 minute ladder
3 Front Squats 115/75
3 Pull Ups
6 Front Squats 115/75
6 Pull Ups
9 Front Squats 115/75
9 Pull Ups
Rest 30 seconds
5 minute ladder
3 Shoulder to overhead 115/75
3 Bar over Burpees
6 Shoulder to overhead 115/75
6 Bar over Burpees
9 Shoulder to overhead 115/75
9 Bar over Burpees
Post results to comments
A.
Teams of 4 in a Conga Line Format
750m Row
30 Russian KB Swings AHAP
20 Ball Slams AHAP 10 Burpees
score will be when the last team member completes their burpees