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Thanksgiving week hours

Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes
1 Hang squat clean & split jerk

For today’s skill work you will have ten opportunities to work on the squat clean & jerk. For each repetition start by deadlifting the barbell to the hang position prior to starting your clean.  Bend slightly at the hips and drive the bar upward with vertical hip drive prior to dropping into the bottom of your squat to receive the barbell at the shoulders.  After you stand up from the squat, reset your stance and drive the bar upward as you drop into a deep split position.  Finish the rep by bringing the front foot in first, followed by your back foot, before controlling the bar back to the ground.

WOD

AMRAP in 10 Minutes
50 Sit-ups
35 Kettlebell swings 32/24 kg

Workout notes

In this couplet we have two higher rep sets of classic CrossFit movements.  Do your best to move quickly during the sit-ups but remain at a sustainable pace.  The kettlebell bell swings come in a higher rep set than usual so plan on breaking them up early and often if needed.  Use a weight that allows you to start with a large set and chip away at the rest of each round in a few small sets.[/vc_column_text][/vc_column][/vc_row]