Only ONE Class today at 5pm, enjoy your holiday.

WORKOUT

“Fight Gone Bad”

3 Rounds for Reps of:

Wall Ball
Sumo DeadLift High Pull
Box Jump
Push Press
Row
Rest 1 minute between rounds.

Scaling Options:
Performance Men = 35kg push-press and sumo deadlift high pull, 20lb (9kg) wall- ball 10ft target and 20 inch box jump
Performance Women/Fitness Men = 25kg push-press and sumo deadlift high pull, 14lb (6kg) wall-ball 10ft target and 20 inch box Jump
Fitness Women = 15kg push-press, 16kg sumo deadlift high pull KB, 10lb (4.5kg) wall-ball and 20 inch box Jump (step ups are okay)
Beginner = 7kg push-press, 8kg sumo deadlift high pull, Air Squat and 12 inch box jumps (step ups ok)

Last week of the body weight warm up, keep the focus on quality of movement over quantity of movement.

BENCHMARK TRAINING

Girl

“Linda”
10-9-8-7-6-5-4-3-2-1 REPS
FOR TIME
Deadlift 1.5 Body Weight
Bench Press BW
Clean 3/4 BW

Hero

“Lumberjack 20”

FOR TIME
20 Deadlift 125/82.5kg
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 52.5/35kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20”
Run 400m
20 DB Squat Cleans 20/15kg
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers.

MOBILITY MONDAY

Crossover Symmetry is designed to improve shoulder strength and mobility. Ask a coach for a run through if you are not already using it each time you are in the gym.

COS