Thanksgiving Day, Thursday 11/24 we will be OPEN for the 8am Group CrossFit WOD and 9am -10am Open Gym. We will be closed for the 6am-8am Open Gym and Closed in the PM.
Have a great Holiday Week.
It’s Recharge Week too! Enjoy!
#recharge day 1
Every 5:00 for 25:00
20 Push Ups
400m Run (800m Erg Bike)
20 KB Swings 53/35 *American Rx but can do Russian if need
#Deadlift w/ Tempo (*see daily focus)
Light, Moderate, Moderate
*The Deadlift today should have a :02 tempo on the way up AND down for each rep. Your sets should take :45-:60. Time under tension is much more important than the weight on the bar today.
Bench Press 9 sets of 3 (8/10 RPE)
Double DB Incline Bench Press 4 sets of 10
D-Ball Bench Press 4 sets of 15 D-Ball Bench Press
Resistance Band Chest Fly – High to Low 3 sets of 12
Inverted Skull Crusher 4 sets of 10
Bent Over Banded Tricep Extension 3 sets of 12