Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
WOD:
Complete 5 Rounds
Shoulder Press 65% x 10
DB Burpee Clean & Press x 10 (increase weight each round)
Ridge WOD:
Strength:
Front Squat – 1 rep on the minute for 10 minutes (increase weight as you go)
Strict Press – 1 rep on the minute for 10 minutes (increase weight as you go)
HEAVY Thruster (135-155#) – 2 reps on the minute for 5 minutes
WOD: 3 Rounds for Time…
10x Man Makers 35# Dumbbells (plank position, row each arm, bring feet up between dbs, squat clean thruster, overhead lunge each leg, repeat)
20x Pull Ups
HEAVY Farmers Carry 200ft
Holiday Gym Hours:
NOTICE: Gym will be closed on Thanksgiving Day!
Wed. 11-24-2010: 6am, 7am & 8am calsses (No Schedule 5:30pm class)
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)
Thrs. 11-25-2010: GYM CLOSED! Thanksgiving Day
Fri. 11-26-2010: 8:00am ONLY!!! Co-Ed Boot Camp ONLY!
No 6am, 7am or 5:30pm Classes!
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)
Sat. 11-27-2010: 8:00am Co-Ed Boot Camp
If you have any questions or concerns please contact Jeremy Barnett at 239-851-3940
or at crossfittb@yahoo.com .
Have a Happy & Safe Thanksgiving!
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