Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Three events happening this Saturday 11/14!
- November CFWP Goal Setting Workshop, 730am-9am. Come for coffee and discussion (non-fitness related themes), stay for the 9am WOD!
- CFWP Ladies Night at LT's house, 6pm.
- CFWP Guys Poker Night, 7pm. Check FB or ask Ethan or LT at the gym for details.
Strength
- Overhead Squat (or Front Squat), find a heavy triple of 33x1; compare to 10/9
- L-sit/GHD practice between sets
WOD
Tabata of:
- Bike for total cal (use 20-10 preset on bike)
Rest 2 minutes then Tabata of:
- Double unders
Rest 2 minutes then Tabata of:
- OHS
- Odd rounds: AMRepsAP; Even rounds: hold squat in the hole for 0:20
- Pick a weight you can complete 10 reps/round (odd) and can successfully complete the hold (even); suggestions: pvc, 45#/35#, 75#/55#