3 rounds for time:
A) 30 abmat sit-ups, B) 1/2 wall climbs, C) 12 strict DB press, D) 15 sit-ups, R) running
Bench Press 2-2-2-2-2-2-2
Build up to a 2RM.
15 min AMRAP:
Special Thanksgiving hours: Wednesday night open gym is canceled. Wednesday 5:30pm Basics will join the regular class! Then we’re closed Thursday for Thanksgiving.
Join CFI at the Turkey Stuffer 5K! Meet us Thanksgiving morning at Splash swim park at 8:30am! For more info and to register click here.
The CFI Holiday Fitness Challenge starts in a week! Get signed up at the front desk! The 3 challenge workout will be programmed next week and the deadline to buy-in to the Challenge is Friday, December 5th. For more info, CLICK HERE!
Build to a new 3RM.
3 rounds for max reps:
10 minute Volume Training: Pistols (alternating)
Scale with a challenging version of the above progression.
6 x 250 meter sprint (3:1 rest:work ratio)
Example: 1st sprint = 1:00, rest 3:00 before next sprint
Another big thank to all you guys that donated to the Poods of Food fundraiser and food drive! It was a huge success yet again! Can’t wait to do it again next year!
Reminder, the Wednesday evening Basics class will join the regular CrossFit class and Wednesday night open gym, 7:30-8:30 is canceled.
The Box will be closed on Thursday for Thanksgiving.
Black Friday we’ll host CrossFit classes at 8:30, 9:30, 4:30 and 5:30, with open gym 6:30-7:30. All other classes are canceled. Basics will join the regular CrossFit class. We’ve got a special workout planned for Black Friday!
3 rounds for time:
A) 14 pull-ups, B) banded pull-ups, C) jumping pull-ups or ring rows, D) 115/75 or lower, E) 25 Squats
Front Squat 2-2-2-2-2 (2 sec pause in the bottom each rep)
Then, 2 minute AMRep: front squats (135/95)
5 rounds for QUALITY:
Please note: Special Thanksgiving week hours!
Sunday’s WOD (8:00 & 9:00)
High-hang Squat Snatch 3-3-3-3-3
Then, 5 min EMOM: 3 high-hang snatches @ 75-80% 3RM
Oly Club (10:00)
Overhead Squat 3-3-3-3-3
Remember to submit your scores for week 3 of the Everyday Warrior Battle Series by 5pm tonight!
Thank you to everyone that helped out with our Poods of Food fundraiser and food drive! Last-minute donations are still coming in!
We’ll be collecting donations through Monday so please bring what you can to the Box! Every pound and every dollar makes a huge impact in people’s lives, so please give what you can!
As always, the winning teams in the Rx Divisions will have the donation to Food for Lane County made in their name!
This year’s winners of the “Three Legged Race for Hunger” Poods of Food WOD were:
Team Shankle – Casey Paugh and Anthony Stefanek – 9:13 Rx in the M/M team division
The Twisted Sisters – Renee Larson and Jamie Decker – 13:05 Rx in the F/F team division
Team #gettinwet – Ken Knight and Annie Whiddon – 12:32 Rx in the M/F division
This fundraiser workout is all for a great cause! Help us feed families in need this holiday season. There will be “scaled” and “open” workout versions posted at the Box as well so anyone and everyone can join in!
We’ll be running heats all morning so jump in any time 8am-noon!
Saturday’s Partner WOD
“Poods of Food 3″
With a partner:
This year we’re competing against Arbor CrossFit in Boise, Idaho! Help us collect more donations than our friends over in Boise!
The top Male and Female Rx pairs will have the donation to Food for Lane County made in their name.
Last year we collected over 2,100 lbs of food! Our goal this year is to break 2,500 lbs! Let’s go, CrossFitters!