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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  Monday Food for Thought: Motivation Monday Do or do not. There is no try. - Yoda Warm Up: 3:00 min Row 10 Reverse Lunges with Diagonal Twist 10 Banded Good Mornings IP Scap Routine 1. Behind the Neck Pull Downs 2. Whippets 3. Banded Quad Scap Push-ups 4. Banded Pass Throughs x 10 Strength/Skill: Split Jerk 2-2-2-(1-1-1-1-1 @80%) WOD: 15 min AMRAP: 5 Toes to Bar 10 Medball Sit-ups 15 Russian Kettle Bell Swings (24/16) Cool Down: 2:00 Banded Couch Stretch 2:00 Prayer PNF  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. Friday Food for Thought Eye on the Prize Friday Nutrition is about progress over perfection. Think about one measurable goal that you have going into this weekend. What do you need to do to make it happen? Warm Up: 400m Run 20 Steps Walking Heel Toe Stretch 20 Steps Walking RDL 10 Leg Swings Strength/Skill: 3 Sets: 5 Thoracic Rotations/side 5 Hip Switches/side 10 Posterior Pelvic Tilts WOD: 5 K Run Cool Down: 5-10 min Foam Rolling Anterior Tib, Lower Leg, Glutes  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  |
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