Wednesday, November 9

We’ve got a few schedule changes coming up you need to know about!

First, on Saturday, November 19 the CrossFit workout will be at CrossFit Lake Effect. This is the Row Raiser event, where teams of 10 will row a marathon to benefit Special Olympics Michigan. There will not be a 9:30 am CrossFit class this day. We will have Elements and weightlifting at 8:30 am. If you would like to join the team go here and make a personal page and join the 616 team. We have two spots available at the time I wrote this, so if the team is full let us know and we can start a second team!

The second schedule change for Thanksgiving. We will be closed on Thursday, November 24. We will have one class on Friday, November 25 at 12 noon. Saturday, November 26 will be a normal schedule – 8:30 am Elements and weightlifting and 9:30 am CrossFit.

We have had two CrossFit classes in the winter in previous years and we will go back to that schedule if needed. However, if the 9:30 CrossFit class is not full we will continue with one class. Also please remember to sign up in advance for Saturday classes so we can prepare properly and give you the best experience possible.

Workout for Wednesday, November 9
Front Squat
5-5-3-3-2-2
Build Up in Weight with Good Quality Reps
*Starting Suggestion: Around 70% for first set, increasing 5%

20 min Not for Time
Accumulate 30 Box Jumps For Height
Ring Muscle Up Practice and Progressions
Heavy Object Holds: 5 ME Holds for Time