Saturday, November 18 2023

“BlackJack” by DB
For Time & Unbroken: (21min cap)

21 Hand Release Push-ups MRX Push-ups
21 Power Cleans 95/65 RX+115/75 MRX 75/55

400m Run/Row or 1k Bike
21 Toes to Bar
21 Push Jerk
400m Run/Row or 1km Bike
21 Pull-Ups RX+ Chest to Bar MRX Ring Rows
21 Sumo Deadlift High Pull
400m Run/Row or 1km Bike
21 Hang Clean & Shoulder to Overhead

**or as few sets as possible

Goal/working on big/giant fatiguing sets

Core Development

20 WallBall or KettleBell Russian Twists

30sec Right Side High Plank Hold
20 WallBall or KettleBell Russian Twists

30sec Left Side High Plank Hold
20 WallBall or KettleBell Russian Twists

CFHSV RUNNING & ENDURANCE WOD:

10 rounds of:

100m sprint

300m jog

(no rest between rounds)

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THANKSGIVING SCHEDULE!

Wednesday, November 22: Regular schedule through the 11:30am class, ALL AFTERNOON CLASSES CANCELLED.

Thursday, November 23: All classes cancelled. HAPPY THANKSGIVING!

Friday, November 24: Three classes at 8am, 9am, and 10am. All other classes cancelled. We will NOT have childcare.

Saturday, November 25: Annual Iron Bowl WOD at 8am, 9am and 10am. All other classes and Open Gym cancelled. We will NOT have childcare.

Sunday, November 26: regular schedule

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