WEEK OF 11/20/17 – Thanksgiving Week Schedule
Monday – Wednesday: Normal Class Schedule
Thursday, Nov 23: Open Gym 7:00am – 10:00am
Friday, Nov 24: CFG CLOSED
Saturday, Nov 25: Normal Class Schedule

MONDAY

Strength/Skill

Shoulder Press
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

“MWOW”
AMRAP in 15 minutes:
Row 20 Calories
10 Push Press (155/103)
20 Med Ball Abmat Situps (20/14)

TUESDAY

Strength/Skill

Tabata Hollow Rocks

WOD

For time:
75 Double-Unders
50 KB Swings (55/35)
25 Ring Dips
5 Rope Climbs
25 Ring Dips
50 KB Swings (55/35)
75 Double-Unders

WEDNESDAY

Strength/Skill

Hang Squat Snatch + Squat Snatch
Find Heavy Single for the Day

WOD

21-15-9 reps for time:
Overhead Squats (95/63)
Toes to Bar
Burpees

THURSDAY

OPEN GYM – 7:00am to 10:00am

FRIDAY

CFG CLOSED.  Enjoy a nice day off.

SATURDAY

Individual WOD with Mike & Kari.