For Time: 200m Run 5 Box Jump overs 24/20 10 Sit ups 400m Run 10 Box Jump overs 24/20 20 Sit ups 600m Run 15 Box Jump overs 24/20 30 Sit ups 800m Run 20 Box Jump overs 24/20 40 Sit ups *RX+ = GHD sit ups *Scale = step overs   Accessory work: Mobility prep for CFT tomorrow. 2 minutes each...

5 Rounds: 45 seconds work/15 seconds rest: Calorie Row 10m Shuttle runs GHD Sit ups Box Jumps 24/20 75 seconds Rest   *Score is total reps each round   Accessory work: Crossover Symmetry Recovery + Mobility: Minimum of 2 minutes couch (wall) stretch each leg...

A nasty combination of Annie and Karen.  Both take 5-12 minutes when done individually.  Average time for Annie is just over 8 minutes and Karen is just over 9 minutes.  Scaled correctly, everyone should be under 20 minutes.  Time cap is 22 minutes. 50-40-30-20-10 Double unders Sit ups Wall...

“FILTHY FIFTY” For time: 50 Box jumps 24/20 50 Jumping pull-ups 50 KB Swings 35/26 50 Walking-lunge steps 50 Knees-to-elbows 50 Push presses 45/35 50 Back extensions 50 Wall-ball 20/14 50 Burpees 50 Double-unders   Accessory work: Hydrate + Lacrosse ball/Foam roller...

HAPPY THANKSGIVING!!!!   We're closed today.  Enjoy your day with family and friends.  Eat plenty, but not too much :)   There will not be a 6am class tomorrow or open gym.  There will be classes at 7, 8, and 9:30am and 4, 5 and 6pm....