Coach B says that the front squat is KING!

Front Squat
3-3-3-3-3
Body Weight Bench Press
Max reps
3 Rounds
Rest as needed
How many Kettlebell swings can you get in 5 min? We will find out tomorrow!
Due to the time and equipment needed for “Linda” we will not do Linda this time around!
An average of your max back and front squat is an excellent measure of your core, hip, and leg strength!

Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Don’t subscribe to high reps, or low reps, or long rests, or short rests, but strive for variance!

“Joshie”
3 Rounds for time:
40lb Dumbell Snatch 21 reps Right Arm
21 L-Pullups
40lb Dumbell Snatch 21 reps Left Arm
21 L-Pullups

For those of you that cannot OHS, Arm Snatches are not in your future. You must have a strong OHS before you can have a full Snatch. Today is a great day to work on the technique (PVC Pipe work,snatch balances ETC)

Today we are going to do some PVC work on our cleans and work on the transition. The transition seems to be the hardest part. Hopefully make our cleans even more efficient. “You go slow to go fast” COACH B Technique will WIN!

Complete as many Rounds in 20 min:
15 DU
15 GHD Situps
15 Back Extensions
OR
400 Meter Walking Lunges

And for all of you that didn’t show yesterday because you were SCARED! Here is your WOD
“Puppies”
10 Pushups
10 Squats
10 Jumping Jacks
For Time:

I hope everyone has enjoyed there day! It’s always fun to hang with the people you love, so much to be thankful for! I hope you enjoyed all that food because it may come back up on the gym floor!! Don’t forget class starts at 9:30am!

Two Person Team
Both team members can work at the same time, but the work must be split in half evenly. You must complete the exercise before you move on. Everytime your teammate stops for a break you must stop too!! Can’t wait to see how this plays out! GBD!!

“Fat-N-Happy”
50 Double Unders
75 Pullups
150 Deadlifts 175lb 135lb
1,500 Meter Row
150 Box Jumps 24′ 20′
150 Ball Cleans 20lb 14lb
150 Kettlebell swing 53lb 35lb
15 Farmers walk to end of building and back 45lb
150 SumoDead Highpull 75lb 55lb
75 Burpees
50 Situps
For Time:

“HAPPY THANKSGIVING”
What are you thankful for? Well today will be short and sweet, but Friday will be Nasty! Also Class starts at 7:00am!

“The Chief”
5 Rounds
AMRAP in 3 min. rest 1 min. between Rounds
3 Power Cleans 135lb – 95lb
6 Pushups
9 Squats
Total number of rounds = score

There is no such thing as Toning or Firming ONLY Stronger or Weaker!
Mark Ripptoe

Hope everyone has there ThanksGiving meal planned! I love this time of year, sitting down with friends and family and enjoying one of life’s simple pleasures FOOD! Another little reminder only 9:00am and 6:00pm for today!

Shoulder Press
1-1-1-1-1
After you have finished all 5 SP
2 Thrusters 115lb – 80lb
4 Push Press
6 Push Jerks
Complete as many Rounds in 10 min:

HAPPY BIRTHDAY APRIL!

The Holidays are stressful, exercise is a great way to RELIEVE STRESS! When somebody says they don’t have time to workout it’s because they don’t want to workout! If you don’t set time aside there will never be time! (What I’m saying is that’s a LAME EXCUSE OR LAZY)

21 HSPU
400 Meter Run
21 Weighted Pull-ups
15 HSPU
400 Meter Run
15 Weighted Pull-ups
9 HSPU
400 Meter Run
9 Weighted Pull-ups
For Time:

We will have a couple of class time changes,(For ThanksGiving week) Wednesday we will have a 9:00 am and 6:00 pm only!! Thursday we will have a 7:00 am only.(If you CrossFit at another place and want to workout with us on Thursday feel free to join us) Friday will be a fun Turkey burn class and that will start at 9:30 and Saturday will be 9:30 as well!

Complete as many Rounds in 20 min:
25 Burpees
Body Weight Back Squat

Christians are like tea bags you don’t know what you will get until you get them in HOT WATER!! How do you handle the stress and demands to be met in your life? Actions SPEAK louder than WORDS!!

When life gives you lemons make LEMONADE!! Always hated this quote! I say when life gives you Lemons throw them BACK!

Deadlift
1-1-1-1-1-1-1
or
Deadlift 3 rep 275/185
Pullups 6 rep
Box Jump 9 rep 24in
As many Rounds in 15 min.
HAPPY BIRTHDAY APRIL!!

I Never Cheat. There Is No Honor In Cheating. What Joy Can There Be In A Victory I Did Not EARN? If your only concern is the timer on the wall then you have alot to learn about CrossFit!
“Fran”
21-15-9
Thrusters 95lb
Pullups
For Time:
DEAR Fran I have a Love Hate Relationship with YOU! You were not supposed to show your Ugliness so SOON! I thought I was done with you for at least six months!