No 7pm class today (11/21)
Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.
We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.
“Family Friendly Day”
You are welcome to bring in any of your family or friends who are visiting you this Thanksgiving. We will be offering a beginner friendly WOD for those who want to try CrossFit. There is no cost for this.
SWOD: Back Squat 5/5/5 (75%/80%/85% of your 1RM)
You’ll want to warm up to 75% of your 1RM and then start your first working set. This starts a new cycle of back squats and you should add 5# to your actual 1RM when figuring out what % to use.
AMRAP in 15 min
10 KB Swings (70#/53#)
20 Hand release push-ups
25 Double unders (sub 75 single unders)
*Family Friendly WOD:
AMRAP in 10-15 min
5 KB Swings
15 Hand release push-ups
30 Single rope skips
*Feel free to scale down or up as needed but coaches will be there to help you decide.