11/25/2019

Announcements

Thanksgiving Week:
Monday – Wednesday: Regular Hours
Thursday/Thanksgiving: CLOSED
Friday: Open Gym
5am – 7am/9am – 11am/3pm – 5pm

CrossFit Quest – CrossFit

Warm-up

Coaches Choice (No Measure)

Increase HR and Stretch

EMOM

Goals:

1. The goal is to complete the work every min with at least 15 seconds to rest the remainder of the min.

2. Record your weight (weight for both Bar movements needs to be the same) and click RX if every min was completed in time.

EMOM 25 (Weight)

Min 1 – 100m Run

Min 2 – 5 DL (185/125)

Min 3 – 20 Sit-ups

Min 4 – 8 Bar over Burpees

Min 5 – 1 PC (185/125)
RX+ – (225/155)

MOD – (135/85)

Weightlifting

Goals:

1. Increase weight each set – you should finish at or around 85% of your 1RM.

Back Squat (10-8-6-4-2)