Monday November 28

Warm up

10 mins to get 3 rep max weight Power Snatch.

WOD
5 Handstand Push ups
10 Push Press 135/95
15 Knees to elbows
20 Boxjumps
25 Kettlebell swings
30 Wall balls
25 Kettlebell swings
20 Boxjumps
15 Knees to elbows
10 Push Press
5 Handstand Push ups.

Bonus 

I hope every one had an amazing Thanksgiving break.  Lets work hard for the month of December.  We will have our final weigh in right before Christmas break for our fitness challenge.  Everyone is doing amazing, we just really need to focus on what we are eating.
http://www.youtube.com/watch?v=q0Elx93duAA.  Great video to watch.  We want to add some mobility into our warm up.

Friday Novemeber 24

Work out to be done at home.

6 rounds
30 secs of  squats
30 secs of burpees
30 secs of Double Unders or Tuck Jumps
30 secs of dips on box.
1 mins rest.

Or
Run a 5k.

This would be a fun one to get the kids involved.  Tuck jumps are jumping bringing the knees to chest,while wrapping arms around knees.
Hope everyone had an awesome Thanksgiving.  Now lets get back to work and burn off some pie.
Post results.

Happy Thanksgiving!!!!

Wednesday November 23

Warm up

Dead lifts
1-1-1-1-1-1-1

Row 1k

Bonus

Enjoy your Thanksgiving Holiday.  Remember to make good choices as your serving your plate.  And find something active to do while the food is cooking, maybe a turkey bowl, a hike or play in the back yard with the kids.

I will post a workout Friday that can be done at home.

Tuesday November 22

Warm up

Back Squats
3-3-2-2-1-1

WOD
'Whittman'
7 Rounds for time
15 Kettlebell Swings (35/44)
15 Cleans (65/95)
15 Box Jumps (20/24')

Bonus

Corey is rocking the workouts. 
http://crossfitcle.com/2008/02/learning-to-clean.html  Watch this video.  We will be doing lots of cleans today.

Monday November 21

Warm up

Push Press
3-3-3-3

WOD
3 rounds for time

50 situps
40 Jumping Pullups
30 Squats


Bonus

Remember this week.  We will be open M-W, Wednesday night 8:30 pm -Saturday we will be closed due to Thanksgiving.  We will still post workouts that can be done at home for anyone interested.
Also please note the changes to schedule.

Saturday November 19

Warm up

WOD
10 rounds for time.
Farmers carry.
Weighted lunges 20
Turkish get ups 10 each arm
Vertical Jumps 10.

There will be a few changes to the Schedule so please make note.  Tues and Thursday 5:30 pm classes will no longer be held. as well as Friday 8:30 pm.  Teen classes will now be held Tueday and Thursday at 5:45.
We are also adding a weekly Basic Movement Class, Tuesdays at 7:30pm.  This class has a cost of 25 dollars each time you choose to attend it.  I recommend everyone attend at least once.  We spend 1 hour on different movements and really perfect your form.   You will need to sign up for this class in advance, so there will be a sign up at the gym.
When there is more interest we will bring back a Tuesday and Thursday evening class, but for now Monday Wednesday and Friday are still on.