Thursday

Announcements

Holiday hours:
Nov 11- Veterans Day 8:00-1pm
Nov 24-Thanksgiving: closed
Nov 25-10 and 12 only
Nov 26 and 27th- regular hours

Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

CrossFit Stumptown – CrossFit

Therapydia shoulder to overhead prep (No Measure)

250 m row

20 Double Unders

10 Hollow rock

10 Supermans

Reverse Inchworm 50 ft

Spiderman stretch 50 ft

5 Strict pull ups

5 Wall Squats (toes to wall)

10 PVC pipe pass throughs

10 bottom of squat Sotts press with PVC

Wall quad stretch 30 seconds each

Bench Press (work up to a heavy 5rm)

Bench Press (take 20% off for one set of max reps to failure )

Metcon (AMRAP – Rounds and Reps)

Amrap 10 min

10 Push press (95/65)

10 Burpees