Holiday Schedule
- Thursday, 11/22: 8am Bootcamp; 9am CrossFit
- Friday, 11/23: 9am, 10am, 4:30pm, 5:30pm CrossFit
- Normal weekend schedule
CrossFit
Strength
Back Squat [Video]
Complete sets of 5-4-3-2-1 reps at the following percentages:
70%, 75%, 80%, 85%, 90%
Follow these percentages as we will increase these every week.
Partner Conditioning
AMRAP in 20 Minutes:
”Angie”
• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats
Bootcamp
8 minute AMRAP
20 Step ups
4 length run
20 Thrusters
8 min AMRAP
20 Weighted Steps up
4 length run
20 Push Press
8 min AMRAP
20 Box Jumps
4 length run
20 KBS
*2 min rest between AMRAPs
Cashout with Partner:
120 Slamballs
Partner holds plank- switch every 20 reps
