I would like to say a big THANK YOU to all the volunteers who helped make Barbells & Handlebars 2015 such a great success. It ran smoother than ever before and it wouldn’t have been possible without those that donated their time on Saturday. I also want to say how pleased I am with everyone who competed and everyone else who came out to show them their support. Seeing our community like that warms my heart. I am one proud coach!
Thanksgiving Week Schedule
Wednesday 11/25 – No evening classes
Thursday 11/26 – Gym closed
Friday 11/27 – 10 AM partner WOD
Saturday 11/28 – Regular schedule
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Monday 11/23
A) E2MOM x 10 min (5 sets)
– 3 front squats at 85%
B) EMOM x 10-14 min
E: 8 thrusters (115/85, 95/65, 75/45)
O: 12/9 cal row
C) 3 rounds not for time:
– 8-10 good mornings @ 20X1 (heavier than 11/10)
– 20 weighted sit-ups
Tuesday 11/24
A) EMOM x 6 min
– 5 hang power snatch (135/95, 95/65, 75/45)
B) 10 min AMRAP at 85%:
– 5 DB burpees (30ish/20ish)
– 10 T2B
– 30 DUs
– 200 m run
C) 3 rounds not for time:
– 8-10 bent over barbell row @ 20×1 (supinated grip)
– 10 DB pronated forearm curls
– 10 DB supinated forearm curls
Wednesday 11/25
A) Build to a 5RM push press in 10 min
B) E2MOM x 16 min (8 sets)
1: 1.1.1.1 power clean + push jerk (rest 10 sec between reps)
2: 2-3 weighted pull-ups @ 21X0
C) 10-8-6-4-2 reps for time
– power clean 135/95
– HSPU/ banded HSPU/ seated DB L-sit
*Remember there are NO evening classes today!
Thursday 11/26
No Class – Happy Thanksgiving!
Friday 11/27
Partner WOD
Saturday 11/28
Masters CF
CrossFit
Barbell/Level 2
