Wednesday, November 20

Rob

Rest day or make-up day

Tuesday, November 19

Kevin

Workout

4 rounds, each for time of:
20/16 cal row
12 dumbbell push jerks (50/35 lb)
60 double-unders
12 kettlebell swings (70/53 lb)

Rest 2 minutes between each round

Monday, November 18

CrossFit Kids

Workout

For load:

Back squat
1-1-1-1-1

Sunday, November 17

Brett

Workout

5 rounds for time of:
200m run
25 ft handstand walk
200m run
7 deadlifts (185/125 lb)

Saturday, November 16

Steven

Rest day or make-up day

Friday, November 15

Laurie

Workout

As many rounds as possible in 15 minutes of:

50 single-unders
15 push-ups
15 toes-to-bar

Thursday, November 14

Forrest and the 5:15 p.m. class

Workout

5 sets, each for load of:

1 power clean + 1 hang squat clean + 2 front squats

Rest 3 minutes between sets

Wednesday, November 13

Doron

Workout

For time:

5 legless rope climbs
15 strict deficit wall-facing handstand push-ups
4 legless rope climbs
12 strict deficit wall-facing handstand push-ups
3 legless rope climbs
9 strict deficit wall-facing handstand push-ups
2 legless rope climbs
6 strict deficit wall-facing handstand push-ups
1 legless rope climbs
3 strict deficit wall-facing handstand push-ups

Tuesday, November 12

Dirk, Nathan and Zeneva

Rest day or make-up day

Monday, November 11

Olivia

Workout

“Hansen”

5 rounds for time of:
30 kettlebell swings (70/53 lb)
30 burpees
30 GHD sit-ups

or

“Chad”

For time:
1,000 weighted box step-ups (45/35 lb, 20 in)

__________

Schedule Announcement

There will be a limited schedule on Monday, November 11 in observance of Veterans Day. Classes will be held at: 10:00 a.m. and 5:15 p.m. only. Please sign up in advance on Pike 13.