**Holiday Events & Special Hours**

Upcoming CrossFit RX Community Events:
Happy Friendsgiving Potluck                   Saturday, Nov 17
Charity Fundraiser “Big Love” WOD      Tuesday, Dec 11
Gym Annual Holiday Party                       Saturday, Dec 15

~Special holiday hours~

Gym will be CLOSED on the following dates:
Thanksgiving (11/22)
Black Friday (11/23)
Sunday after Holiday Party (12/16)
Christmas Eve
Christmas Day
Day after Christmas
New Years Day
*Gym will close early on New Years Eve…no 6:30/7:30 pm classes that night

Sunday 181118

CrossFit Rx – CrossFit

SKILL-NASTICS (No Measure)

Ring Progressions

3 sets for quality…

30 sec – Ring Plank hold – hollow body

8-12 reps – Ring Rows – hollow body, elevate feet to scale up

4-6 reps – Tempo Ring Dip Negatives – 3 count decent, stand to recover

“Double Threat” (AMRAP – Rounds)

Ring Push-up Ladder (EMOM to failure)

Rest 5 mins

Bodyweight Front Squat Ladder (EMOM to failure)
*If scaling, max ladder at 15 mins.

Saturday 181117

CrossFit Rx – CrossFit

Get Warm – 5 min of: (No Measure)

Row, run, bike, Ski, jump rope, or do movement work. Get your heart pumping! Break a sweat!

Power Clean (Cluster 4×1.1. /12s between lifts. 2:00 between Se)

“Mind Eraser” (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run