REMINDER
Ladies' Night - THIS FRIDAY, 7pm-10pm
Wine & painting. Friday, 11/15 at AMPLIFY.
This event will be at the gym, hosted by The Painted Timber.
Our 6:30pm class will be cancelled in order to host this event.
Check the Facebook Event Page for more info!
CrossFit
Strength
Shoulder Press [Video]
Complete 6 Sets of 3 Strict Shoulder Press.
Use the same across all sets.
Strict Pull-ups [Video]
Complete 6 sets of 3-5 Strict Pull-ups.
(Finish the Press sets before the Pull-ups.)
Conditioning
AMRAP in 9 Minutes:
• 9 Airdyne Calories
• 6 Devil’s Press (#35/25)
• 3 Toes to Bar
Rest 1 Minute
For Time:
25 Dumbbell Push Press (#35/25)
25 Burpees
Bootcamp
A)
Amrap for 12 minutes with a Partner
3 Burpees - together
30 Bike Cals - split anyway
4 Burpees - together
30 Bike Cals - split anyway
5 Burpees
30 Ski Cals
B)
3 rounds(solo) of
30 seconds On / 30 seconds Off
DB Punch Jack + Reverse Press (light DB)
DB Overhead Front Raise + Single Arm Decline
DB Single Arm to Double Arm Bent Over Row
Heal Touches
C)
10 minute Partner Row
*switch every minute
