Many thanks to Andrew & Jamie for putting on an excellent Z-Health based workshop on Saturday. Two people were able to get out of pain during the workshop and many people saw an improvement in their gait or range of motion. We will host two more performance & mobility workshops in December. The first is planned for December 8th. We will post more details in the next few days.

Why haven’t you registered for the Gobble Jog?? Do it here right now.

***Thanksgiving Holiday Schedule****
Wednesday, November 27 – 5:00pm is the LAST class of the day.
Thursday, November 28 – Closed
Friday, November 29 – 10am CrossFit, 11am Open Gym.
Saturday, November 30 – 9:30am CrossFit, 10:30am Benchmark/Strength. Regular 12:30 Strength is cancelled.

Warmup
Dynamic Athletic Movement

3 sets
Hip Mobility Series
10 Down Dog Push-ups
5 Typewriter Pull-ups*

*If you can’t do these, then do 10 regular or assisted pull-ups.

Lift
3-3-3-3-3
Overhead Squat

2-2-2-2-2
Front Squat

Ascending sets up to 90% on both of these.

Conditioning
AFAP (5 minute limit)
200 Air Squats