Mon – 11/24/2013

We had a great time Saturday at East Dallas CrossFit’s Barbells and Handlebars Event. Huge shoutout to Stephanie for finishing 4th out of 27 in the Intermediate division! Half the group came in with a Top 10 finish, everyone busted their butts, and everyone had a great time. We will find another fun event soon and take an even bigger CFW team!

Thanksgiving Schedule
Wed, 26th – Full Schedule (except 7PM)
Thur, 27th – 9AM FREE Community WOD (Bring your friends and family!)
Fri, 28th – 9AM & 5PM
Sat, 29th – 9AM & 10AM

Intro to Weightlifting
Just a reminder we will not have the Intro WL classes this week, but practice as much as you can! Two more weeks following Thanksgiving!

WOD

Strength
Back Squat: every 90 sec: 6@70%, 4@75, 4@80, 3×3@85

Conditioning
2 Rounds –
AMRAP in 7 min:
40 Wall Ball (20/14)
30 TTB
20 Burpees
10 Push Press (115/75)
Rest 3 min

Rx+ = 10 Strict HSPU

Extra
Power Snatch + Snatch: Every 60 seconds, T&G 50/1+1, 55/1+1, 60/1+1, 65/1+1, 70/1+1, 75/1+1, 80/1+1, 85/1+1

Hang Clean: Every 60 seconds, 50/3, 60/3, 70/3, 80/2, 85/2, 90/1, 95-100+/1×3 sets

Skill Work: 45 sec ME Bar MU, rest 90 sec x 3 sets

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