Tuesday

Food for Thought:
Talk about it Tuesday
What motivated you to start CrossFit?

Warm Up:
400m Jog 
5/5 Wall Squats
McGill Big 3
2x: 
Curl Up
Side Plank
Bird Dog

Strength/Skill:
3 Sets:
5 Cossack Squats/side
10 T-spine KB Mobilization
:30 Wrist Flexion/Extension

WOD:
Front Squat
5-5-3-3-3-1-1-1-1-1

Cool Down:
1:00 Banded Front Rack Stretch
2:00 Roll Quads and Hips

Saturday

Food for Thought:
Ice Breaker Saturday
What was your favorite sport/activity growing up?

Warm Up:
Row 3:00 
5 Scap Pull-ups + 5 Kipping Swings
10 Toe Touch Squats
10 Shoulder Extension Pulls (crab extension)

Strength/Skill:
Muscle Up Technique Work

WOD:
20.5
40 Ring Muscle Ups (sub 1:1 CTB)
80 Calorie Row
120 Wallballs (20/14)
Partition however
*20 min Cap

Cool Down:
2:00 Lax Ball Rhomboid (upper back)
2:00 Frog Pose

All regular classes on Thanksgiving day are canceled. The new class schedule is posted on MindBody.

Thursday
Downtown WOD with Michael at 8:30am
Uptown WOD with Jake at 9:30am
Mid City WOD with Tanya at 9:30am
Mid City Open  Gym with Tanya 10:30am
Please sign into all slots if you plan on attending.

Friday
Uptown early morning classes (5:15 and 6:30am) are  canceled.
Downtown early morning class (5:15am) with Andrew is canceled. We will have a 6:30am class Downtown on Friday.
Allison will host morning classes (5:15 and 6:30am) at Mid City.

Thursday

Food for Thought:
This or That Thursday
Apple or banana?

Happy Thanksgiving!

WOD:
​Coach's Choice

Wednesday

Food for Thought:
Wellness Wednesday
10 Foods that Boost the Immune System:
Citrus Fruits, Red Bell Peppers, Broccoli, Garlic, Ginger, Spinach, Yogurt, Almonds, Turmeric. Green Tea, Kiwi

​Warm Up:
6 Tabata Jump Rope Intervals
10 Pass Throughs
10 Steps Walking Groiner with Twist
5 Pause Goblet Squats (small plate)

Strength/Skill:
10 min EMOM:
1-4: 2 Reps @BB1
5-8: 1 Rep @BB2
9-10: 1 Rep @BB3

WOD:
Squat Snatch Ladder
21 @95/65
15 @135/85
9 @165/105
*10 min cap
​
Cool Down:
2:00 Roll Arch of Foot
2:00 Pigeon/side

Tuesday

Food for Thought:
Talk about it Tuesday
What fruits and vegetables are in your fridge right now?

Warm Up:
Row 3:00
5/5 Wall Squats
10 Scorpions
10 Scap Pull-ups

Strength/Skill:
Back Squat
10-10-10 @65% (find a heavy single for the day)

WOD:
"Cindy16"
16 min AMRAP:
4 Strict Pull-ups
8 Plyo Push-ups (25's)
12 Medball Cleans

Cool Down:
2:00 Foam Roll Quads 1:00/side
90/90 Pec Stretch

Monday

Food for Thought:
Motivation Monday
Base your diet on garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch, and no sugar.

Warm Up:
400m Jog
10 Step Back Lunges with Diagonal Twist
10 Leg Swings
10 Strict Press
10 Posterior Pelvic Tilts

Strength/Skill:
Split Jerk
15 min to build to a heavy from an empty barbell

WOD:
21-15-9
Push Press (115/80)
Toes to Bar
*8 min Cap

Cool Down:
2:00 PNF Prayer
2:00 Banded Couch/side

Saturday

Warm Up:
2 Rounds:
15 cal Row
5 Kip Swings
5 Wallballs
:10 HS Hold
10 Light DB Snatch

WOD:
For Time:
75/60 cal Row
50 Wallballs (20/14)
40 Alt DB Snatch (50/35)
30 T2B
20 HSPU
10 Bar MUs or 15 Burpee Pull-ups

Cool Down:
Spend 5-10 min Foam Rolling