Week of November 3, 2019


Week of November 3, 2019

This is the last week of the 2020 CrossFit Games Open. We have seen some new movements, some interesting workouts, and we have one more to go. There are some expected moments still on the table: Snatch, barbell or DB, Pullups, Muscle Ups, Overhead Squat, Rowing, Lunges, and probably some other stuff I haven’t thought of yet. We have seen a couplet in week 1, a triplet in week 2, and some weird kind of double couplets in week 3 and 4. Week 3 and 4 both got very heavy, but you had to get there. We got a barbell in week 1, 3 and 4. We jumped in week 1, 2 and 4

So what to expect – probably a lot of pulling and probably some squatting. That’s about all I can guess. We will get below parallel early in the week, and stay fresh to chew through concrete in 20.5.

Regularly scheduled classes this week, including open gym on Tuesdays and Thursdays from 10-12pm. Sunday, November 10 we will be closed. Monday, November 11th, Veteran’s Day we will have a class at noon and 5:30pm. If you need to redo the open WOD text Alison and she can set up a time. Have a great long weekend!

Saturday, November 23rd, we will be doing a trail run with a workout back at the gym after. It will be a 3.5 mile run in beautiful Knight’t Ferry alongside the river. The hilly terrain is great for an extra challenge in running! (Says Shannon:)) There will be a sign up sheet at the front desk for this event. Try something new! (If Alison can do it, so can you!)

This year’s Holiday donation drive will be a food drive. We have lists available by the iPad that will tell you what to bring on what day. We are looking to have items donated by the end of the month, that will then be delivered to a food shelter within the community to help out during the holiday season. Thanks in advance for helping out!

Workout of the Day

OTM 30

Min 1 – 15 seconds of thrusters 95/65

Min 2 – 15 seconds of handstand pushups

Min 3 – 45 seconds of row for calories