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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Thursday, November 28, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Thursday, November 28, 2019
Happy Thanksgiving! There will be a 9am WOD only today. Doors will open at 8:30am. Come in and warm up on your own, we will run heats.
Metcon (Time)
"Thanksgiving With The Girls"
For TIme: (Time Cap: When You Finish)
"Angie's House"
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
"Nancy's House"
400m Run
15 Overhead Squats (95/65)
"Fran's House"
15 Pull Ups
15 Thrusters (95/65)
"Grace/Isabel's House"
15 Ground-To-Overhead (95/65)
"Helen's House"
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
"Kelly's House"
400m Run
30 Box Jumps (24"/20")
30 Wallballs (20/14) (10'/9')
Come join us for our second annual "Thanksgiving With The Girls"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 28, 2019
Male Clients
1
Ryan
Lee
CrossFit 9:15am
16:15
2
Jay
Scherer
CrossFit 9:15am
25:40
Female Clients
1
Vanessa
Parton
Open Gym
21:17
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