Wednesday November 23

November 22nd, 2016

Please note our Thanksgiving schedule

Thanksgiving Eve – Regular schedule, except no class at 7:30pm.
Thanksgiving – Open only from 9am-11am.
Black Friday – Regular schedule, except no 5:30am, 6:30am and 8:00am classes.

Strength / Skillwork

Back Squat
Back Squat (to a box/ball below parallel): EOMOTM for 5 rounds (10:00)
Perform as many reps as you can in 1:00 and rest the next. Record all your reps for a total score.
Rx+: 155/105#
Rx: 115/75#
Fit: 65/45#
Do not score if you have to work with a box above parallel.
Only use a soft plyo box or medicine ball. Do NOT squat to a hard surface due to danger of compressing spine! Also, do not dump bar if using a box. Use safety catches instead.


AMRAP of 5 Intervals
Each Interval consists of 2:00 On / 1:00 Off (Start each interval where you left of on the previously)

  • 2 Muscle-ups (M/U)
  • 4 Handstand Push-up (HSPU)
  • 6 Pistol squats
  • 8 Box Jumps

Rx+: Ring MU, Strict HSPU, 30/20# Wt. Pistol, 32/26″ Box
Rx: Jumping Bar MU w/ bar higher than your head, Kipping HSPU, BW Pistol, 24/20″ Box
Fit: Strict Band Pull-ups, Shoulder Push-ups, Pistols to a box, 20/18″ Box

Elements WOD

20:00 AMRAP
5 Push-ups
10 Lunges
15 Squats
20 Cal. Row

Please subscribe to our YouTube channel. All those that do so between now and Christmas will be eligible to win a new pair of Nano 6.0 shoes!

FTX Factoid – This video of Jessica was filmed the Sunday evening after she finished her CrossFit Level 1 Certification.