Thanksgiving with the Girls!

November 27, 2019

HAPPY THANKSGIVING EVE EVERYONE!! Remember we will have a limited class schedule tomorrow for Thanksgiving. We are having 1 class at 10am, followed by Open Gym until 12pm. Then, we're going to eat some turkey!! Come work out before you pig out...DO IT FOR THE PIE!!

 

Thursday Nov. 28, 2019

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Warm-up: 0:00-10:00

2 Rounds of 30 seconds of each of the exercises below. The coach will tell you when to switch and which exercise is next.

 

Jumping Jacks

Push-Ups

Super slow perfect squats

Fast Squats

Spiderman/Super Squat

Mt. Climbers

Cat Cows

Downward Dog

Upward Dog

Childs Pose

 

WOD:

 

“Thanksgiving with the Girls!”

 

Thanksgiving is a time to spend with friends and family. What better way to celebrate Thanksgiving at CFD than with The Girls! Let’s welcome Angie, Helen, Fran, Nancy, Grace/Isabel, and Kelly! The Girls are in da house!!

 

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

 

"Helen's" House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

 

"Fran's" House

15 Thrusters (95/65 lb)

 

"Nancy's" House

400 meter Run

15 Overhead Squats (95/65 lb)

 

"Grace/Isabel's" House

20 Ground-To-Overheads (95/65 lb)

 

"Kelly's" House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

 

**Find a group of 2-4 and SHARE EQUIPMENT**

You can start on any section but you must complete the full section before moving on to another.

 

 

Open Gym (11am-12pm)

 

Strength:

 

Deadlift for load:

#1: 4 reps @ 85%

#2: 4 reps @ 85%

#3: 4 reps @ 85%

#4: 4 reps @ 85%

 

 

 

 

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