Wednesday

Announcements

Holiday hours:
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 Deadlift Prep (No Measure)

50 DU

250 m row

10 PVC pipe Good morning

Inchworms 50 ft

Knee grab dyno walk with russian kick 50 ft

Spiderman stretch 50 ft

Wall facing OHS w/ PVC 10 reps

Jump Squats 10 reps

10 Push ups

Wall quad stretch 30 seconds each side

10 candlesticks to bottom of squat

Deadlift ( 3×5 @ 50% 3×4 @ 60% 3×3 @ 70% 2×2 @ 80% 6×1 @ 90%)

Brittany (Time)

9 Squat Cleans 195/125

28 T2B

14 Thrusters 135/95

30 Calorie Row