Tuesday, November 22, 2016

CrossFit Workout - Wednesday 11/23/16

AMRAP in 20 minutes of

5 - front squat 95/65
10 - KB swing 55/36
15 - Jumping ring dips

This is a workout from CrossFit Extreme Fitness in Rockville, MD.  Staci and I did this years ago during a drop-in visit and still remember how awful it was. 

Reminder that we are closed all day Thursday for Thanksgiving and will only have two workout times on Friday.  No early a.m. classes.  We will be doing Deck of Cards in two big groups.  Doors open at 9:00am sharp for the first warmup with the first Deck starting at 9:20am sharp.  The second group will begin their warmup at 9:30am and the second Deck will start at or a few minutes before 10:00am. Be on time for the time you chose, you will not be able to join a deck mid-deck and there will not be an alternate WOD available.

Saturday is a CrossFit Total for everyone.  That's a 1 rep max back squat, followed by a 1 rep shoulder press, finishing with a 1 rep deadlift. This is a big undertaking on a Saturday, please be prepared to be here a little longer than usual and be patient.  If you miss this Saturday, you will be able to perform your own CrossFit Total during the next two weeks.

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