Big lift by Eryka!
Announcements, etc…
- BLACK FRIDAY MEMBER DEALS: Did you know you can order gear from our site and select in-store pickup and we will bring it to the gym for you… This is the perfect week to take advantage of it too, because our entire site is 20% off, and we’re giving our members an additional 5% off with code VIP2019. Just enter the code at checkout! And please give us a few days to get the order to the gym as we will be slammed trying to fill orders with the holiday rush. Happy Thanksgiving!
- Thanksgiving Schedule:
- Wed: reg schedule
- Thanksgiving: closed
- Friday: Open gym 8am to noon
- Saturday: reg schedule
CROSSFIT
S&P Cycle: squat – press – ACS – pull – off
A. 2 sets, not for time
20 SL DB hammer curls @ 4021
15 prone YTA
10 ring pushups @ 32×2
B. 3 rounds for time:
30 GHD situps
30 box jumps
30 cal row
CSPORT
A. 1 min @ each x 4 rounds
Sit ups
Goblet squats
Plank
Burpees
Rest
B. AMRAP in 20 min
10 bench press
15 wall balls
400m run