CFSQ Fall Party is this Saturday at 7pm. Juliana & Peter graciously open their home to the whole gym (including significant others) once a year for food, drinks, cheer, feats of strength and a great start to the holiday season. Make plans NOW to attend! It’s always a great time and we want to get to know all of the new faces at the gym. Please bring a paleo (ish) side dish, dessert or drink to share with your fellow CrossFitters.

Run the Gobble Jog with CFSQ! We have a huge group every year that runs or walks the Gobble Jog as part of Team CFSQ. We will open up the gym bright (before the sun even comes up) and early for warming up, hot cider (plus a spike when you return), a place to park and ground your extra stuff. If you’d rather train at the gym, we do that too. There will be one workout at 9am (coincides with the timed 5k). If you plan to workout, you’ll need to plan for traffic and road blocks. The race run right past the gym, so expect to be working out outside…bundle up.

T-Giving Hours
November 27th: CrossFit 9am
All other classes are cancelled.

Gobble Jog Times
6:30 a.m. – Packet Pickup and Registration
7:30 a.m. – 10K Run (timed)
8:45 a.m. – 1K Fun Run/Walk
9:00 a.m. – 5K Run (timed)
9:30 a.m. – 5K Run/Walk (untimed)
10:30 a.m. – Tot Trot

Post Turkey Binge
November 28th: CrossFit 10am
All other classes are cancelled.

Warmup
Dynamic Athletic Movement

10 Halos
Then,
3 Sets
1 Getup R/L
5 Down Dog Pushups
10 Kettlebell Swings

Skill
Review
-Single Arm Swing
-overhead lockout position

Kettlebell High Pull

Lift
Levels 2-4
3 x 5 @ 75-80-85%
Squat

Levels 0/1
5 x 10
Double Kettlebell or Goblet Squats

Conditioning All Levels
10 Minutes AMRAP*
Alternate with a Partner

10 x 5 Yd Lateral Shuttle
Right Side Plank
10 x 5 Yd Lateral Shuttle
Left Side Plank

Keep your hips low and square to the line and do NOT cross your feet as you move sideways. Transition quickly between exercises. You should begin side shuffle only once your partner is actively in the side plank position.

*L3/4 should finish 5 complete rounds.
L0-2 should complete at least 4 rounds.
No partial rounds.