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Monday 11/28/16

Reminder, this Saturday is our 6th annual Misfit Toys Throwdown!!! There are still a few spots open to compete if anyone else still wants to get in, and we definitely still need volunteers! Check out the link the in the events tab for details. For those who don’t know, we collect unwrapped toys for Toys for Tots and each year we donate the proceeds to a different charity, with this year donating to a local ALS charity. Also, because of that, there are some schedule changes for this weekend.

Friday – Normal AM Classes and Noon, but no PM Classes. We will need to pack up all the equipment and bring it up to enfield to get things all set-up.

Saturday – No Classes. Come join us at Crossfit Revelation to watch the event!

Sunday – Normal Open Gym Hours

 

Fitness + Performance – Workout of the Day

1. Back Squat – 4 reps @ 22X1 tempo – every 2 mins X 5 sets. Work at 85-90% of last week weight.

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3 Rounds for Time

20 Pull-ups (sub jumping pull-ups)

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 mins

 

Competition – Workout of the Day

1. Snatch + Snatch Balance + Overhead Squat (1+1+1) – EMOM X 10 mins. Build on feel.

2. Back Squat – 5 reps – EMOM X 6 mins @ 65%. Focus on fast moving reps

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AMRAP 10 mins

5 Squat Clean Thrusters – 135/95

10 Burpees over the Bar

15 Chest to Bar Pull-ups

-rest 5 mins-

AB – 10 mins for Cals