Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

2k Row

Metcon

Settings

Workout

Happy Thanksgiving

Yoga/Mobility

Pigeon Pose. Christina likes it a lot.

Warm-up

KB/Cardio Warm-Up

8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat

Skill/Strength

2k Row (Time)

Max Effort 2k Row

2k Row

WOD

Metcon (Time)

For Time
61 Goblet Squats
183 Alt. Foot Jump Rope
61 Wall Balls
1/2 Mile Run
61 KB Swings (Eye Level)

RX: KB, 70/53, WB 30/20

Be thankful i don't have heavier KB's

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, November 24, 2016

Male Clients

1

Brendon
Jimenez

Thanksgiving 9am CrossFit

6:53

Damper 10. I earned my turkey plate today.

2

Grant
McHaney

Thanksgiving 8am Open Gym

7:03

Damper 9

3

christopher
buechler

Thanksgiving 9am CrossFit

7:07

4

Kevin
Martinez

Thanksgiving 9am CrossFit

7:19

5

Jordan
Brewer

Thanksgiving 9am CrossFit

7:28

6

King
Ray

Thanksgiving 9am CrossFit

7:44

7

Tom
Wire

Thanksgiving 9am CrossFit

7:57

Female Clients

1

Tracy
Auber

Thanksgiving 9am CrossFit

8:08

2

Steph
Karins

Thanksgiving 9am CrossFit

8:14

3

Katie
Harris

Thanksgiving 9am CrossFit

8:21

4

Christina
Tovar

Thanksgiving 9am CrossFit

9:42

5

Buffie
Plack

Thanksgiving 9am CrossFit

10:00

1656