Thursday, November 15

Just a reminder that we will be closed next Thursday, November 22 for Thanksgiving and we will have just one class on Friday, November 23 at 9 am.

Also, put Saturday, January 26 on your calendars now! We will host our in-house competition that day and have the holiday party that evening. We will get more details out soon on both, but please save the date!

Oh, and there’s still time to sign up for the Grand Rapids Griffins game on December 14. The sign up sheet is at the gym and you need to sign up by November 29. And don’t count yourself as a guest. Put your name on the line and the number of other people you are bringing in the guest column.

Workout for Thursday, November 15
Death By Push Ups
1 Push Up Min 1
2 Push Ups Min 2
3 Push Ups Min 3
...Continue adding 1 push up each minute
*Choose a scale that allows 10 Unbroken Push Ups Fresh!

Aerobic Capacity
8 min Row or Bike @ 150 BPM Pace
3 min Max Effort Burpee Box Jump Overs (24/20)
6 min Row or Bike @ 150 BPM Pace
2 min Max Effort Burpee Box Jump Overs
4 min Row or Bike @ 150 BPM Pace
1 min Max Burpees
2 min Row or Bike @ 150 BPM Pace

CrossFit 616