17.11.20

17.11.20

 

Thanksgiving week!!!

Get in here. We are open!!!

Thanksgiving Day – 9-10am.

Black Friday – 9-10:30am.

All other hours are NORMAL!!!

 

Read below for 3 things to sign up for!!

 

1 – If you didn’t sign up for Winter Swolestice yet, you better!! What are you waiting for!?!?!?!

 

2 – If you want up-to-date CrossFit news delivered to your email every morning, sign up for Morning Chalk-Up.

It’s all things CrossFit in a compact daily email. You’ll be up to date on everything from CrossFit Games news to who PR’d in lifts to how CrossFit gyms around the world are doing great things in their communities!

Sign-up today!!!

 

3 – 1 more thing… CrossFit Liftoff starts soon!

It’s like the Open, but with Lifts and a little WOD too! Time for a new PR?!?! Sign up!!!

 

Monday, November 20

 

Warmup:

2 Rounds

200m Run

10 Push-ups

15 Air Squats

2×10 Kip Swings

 

Buy-in:

FT

10 Bar Muscle-Ups

50 DU’s

8 Bar Muscle-Ups

40 DU’s

6 Bar Muscle-Ups

30 DU’s

4 Bar Muscle-Ups

20 DU’s

2 Bar Muscle-Ups

10 DU’s

 

Rules/Goals/Scales:

1 – Capped at 10 minutes.

2 – Muscles-Ups = 2x C2B Pull-ups OR 2x Pull-ups OR 2x Ring Rows

3 – DU’s = 2x Singles

 

WOD:

3 RFT

600m Run

21 T2B

15 Hang Power Snatch (95/65)

 

Rules/Goals/Scales:

1 – 21 T2B = 21 K2E = 21 V-Ups = 42 Ab Mats