**THANKSGIVING WEEK SCHEDULE**
MON/TUES: Regular schedule
WED: Regular schedule except for 5:45pm will be Yoga Stretch and Mobility.
THURS/FRI: 8AM-9:30 OPEN GYM we will post an “optional WOD” for both days.
SAT: Regular schedule 6:30 Open Gym 7:30 CrossFit
For those of you interested in Fitness Elevated here is the link://http://www.fitnesselevated.com//. It will be held December 9-10 at the Olympic Oval. Crossfitter’s of any level can compete!!!
BENCH MARK FRIDAY
Today you will have a choice of 2 WOD’s, Kelly or Linda. (If you have been crossfitting 3 months or less you will be doing Kelly today)
5 rounds for time:
400 Meter run
30 Box jumps 24/20
30 Wall ball shots 20/14
(aka “3 bars of death”)
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 1 1/2 Bodyweight (150%)
Bench press Bodyweight (100%)
Clean 3/4 Bodyweight (75%)