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On November 16th, we will be canceling all Saturday classes and will be hosting The Reebok CrossFit Experience at Academy on Clearview in Harahan.  We have invited all of the local gyms to come out and be a part of it and will be running hourly Experience Classes and Advanced heats on the :45min.  Everyone who comes out and participates will get a shirt (while supplies last) and those who participate in the advanced heat, are eligible for a share of $700 in Reebok CrossFit Gear!.  The advanced workout will involve burpees, thrusters (75/55) and snatch (75/55).  Use the link below to sign up for either an advanced heat or the experience class. The experience class will be more of a "beginner type" workout. It you are able to do the above weights you should be able to handle the Advanced WOD. Don't delay! It is free, and the link is going out to the community today!



Sign up for Experience or Advanced WOD



Skills/Strengths for November:
Monday: Superman and L-sit/tuck
Tuesday: Strict Pull-ups
Wednesday: Push Press from the ground
Thursday: Tempo Back Squat
Friday: Limited GOAT (make up Mon-Thurs, mobility, OHS ONTM or Inversion/HSPUs ONTM)

Tuesday

Warm up:
As a group 20-25m of each: 
High Knees, Butt Kicks, Marching Soliders, Lunging Samson Stretch, Side Lunges, Straight-Leg Bear Crawl, Duck Walk, Burpee Broad Jump

Mobility

Strength/Skill:
Strict Pull-ups
3 sets 8-10 reps

WOD:
Build to a heavy Power Clean in 8 min, then
Using 80%, complete 3 reps OTM (not Tng) for 6 min