CrossFit – Mon, Nov 24
Save the date! Certus Xmas party Sat. 12/13Thanksgiving/ Black Friday Schedule: 7:00AM, 8:30AM, 10:00AM classes. Gym closes after last class is finished.
Performance & Fitness
Back Squat (8 Reps Every 2:30 x 3 Sets)
Fitness Option (Time)
2 Rounds for Time:
50/40 Calorie C2 Machine or 40/32 Calorie Echo Bike
50 Sit-ups
*15:00 Cap
Performance Option (Time)
2 Rounds for Time:
50/40 Calorie C2 Machine or 40/32 Calorie Echo Bike
40 Toes to Bar
*15:00 Cap
Coach’s Notes: The big chunks of TTB will take time so break them into smaller sets. You may also scale the amount of reps.
Coach’s Notes: Keep between 65-75% of 1RM or 7-8 RPE. Goal is to finish slightly heavier than our sets of 10 from 2 weeks ago.