Friday, November 16

A few of you have mentioned you'd like to come to the weightlifting class, but can't make one of the days so we are adding another class time. It will be Monday night from 6:30 pm to 8 pm. This class will basically be a make up day for whichever class you can't make during the week. We are not canceling the CrossFit class, so we'll just share the gym. Hope this gives you a better opportunity to make it in. Workout for Friday, November 16 Warmup Run 400/200 Jump Rope 30 Pass Throughs 30 Good Mornings 30 Squats 10 Romanian Deadlifts with barbell 10 Box Dips

Skill Work Handstand Practice

WOD 10,9,8...3,2,1 Deadlift (225/155) Ring Dip