Turkey Schedule & DanceWorks Boston

Nov 24th, 2015

Category: CrossFit

Turkey Schedule & DanceWorks Boston

ronnie rope climb

Thanksgiving Week Schedule

Wednesday 11/25 – Normal AM and mid day schedule. Open Gym from 1-4pm. We will be running a reduced schedule in the evening with All LEvels classes in Southie Green only at 4,5,6&7pm.

Thursday 11/26 – Thanksgiving – 8am and 9am only

Friday 11/27 – All levels classes at 9,11,noon, 4,5,6 & 7 in Southie Green.  There will also be Open Gym from 1-4pm.

Saturday 11/28 – Normal Schedule
DanceWorks Boston Winter Show
The DanceWorks Boston Project is a jam-packed, two hour-long production featuring 30 original choreographed works that will premiere January 15 & 16 at 8pm at the Tsai Performance Center. Our matinee show will be held on Saturday, January 16 at 3:30pm before our closing performance that evening. With over 160 performers, the production blends high energy hip-hop, jazz, tap, ballet, lyrical, contemporary and broadway to create a spectacle that is anything but your typical dance recital.IMG_8096

Our very own Meg Struckel will be performing in five pieces, including one that she choreographed herself. She’d like to invite everyone to come check out the show. Be sure to grab your tickets quickly. Last year, the performances sold out in less that a week! Click here to purchase tickets.

Strength
Deadlift
5-5-5-5-5*

*These should all be hard heavy working sets. You can either pick a weight and stick with it for all 5 sets or start heavy and ascend but not huge jumps between sets.

WOD – 15 minute Cap
800m Run
30 Handstand Push-ups
800m Run

Level 2- 50 Push-ups
Level 1-30 Push-ups
ADV- 50 Handstand Pushups

Conditioning Class: WOD
2 Rounds
500m Row
Rest 1 minute
500m Row
Rest 1 minute
300m Row
Rest 30 seconds
300m Row
Rest 30 seconds
300m Row
Rest 3 minutes. Repeat for second round.
Courtesy of CompTrain

Conditioning Class: Core
EMOM 10
Odd – 10 GHD sit ups
Even – 6 Hip Extensions
*Scale reps depending on ability level.

DISCUSSION 15 Comments

  1. Ryan Gould 11/25/2015 at 4:52 pm

    DL: 275×5
    WOD: 14:43 Rx (w/ 2 abmat)

  2. jason barrow 11/25/2015 at 2:18 am

    Deadlift: 295×5
    WOD: 14:11 Rx

  3. Joel 11/25/2015 at 1:51 am

    DL: worked up to a 295×5
    WOD: 12:53 30 (cals on the bike, 30 HSPU, 30 cals on the bike)

  4. JBo 11/25/2015 at 1:44 am

    Deadlift: 290×5 (new 5RM by 5lbs)
    WOD: 10:32 L2
    At the risk of my fellow CFS-ers hating my saying this, I must say that I love the cooler weather. My body operates much better under these conditions!

  5. Eddy 11/25/2015 at 1:03 am

    Strength: Snatch balance to OHS up to 175#
    WOD/Strength 1 with Sprinks and Brownie: 10!
    HSPU
    Pullups (10-6 butterflies, 5-1 strict)
    Strict Ring Dips
    Bent over barbell rows at 185#
    WOD 2 with Sprinks and Brownie (2 work, 1 rest): 5 Rounds
    10 Cal Sprint on the assault bike
    10 burpees to the pullup bar

  6. Kelly 11/24/2015 at 7:08 pm

    stayed in my warm bed this morning and jumped in with the noon class.
    9:39 Rx and some fran lung.
    Marc you beast! Nice job

  7. Chad Michael 11/24/2015 at 6:29 pm

    DL: 315# across
    WOD: 11:05 Rx (sub 1000k row)

  8. Jule 11/24/2015 at 5:53 pm

    DL: 3x255x5
    WOD: 10:42 L2

  9. Brian M. Maser 11/24/2015 at 2:27 pm

    DL: 315# (tried some fat grip DLs w/ Frawls – worked up to 205# – brutal on the grip)
    WOD: 11:18 Rx (humbling doing HSPUs next to Marc P.)
    Conditioning with Frawls & Michelle

  10. Jason 11/24/2015 at 2:19 pm

    Snatch: 155# (10# PR) —PRs 2 days in a row… it’s a good week.
    WOD: 10:22 Rx.. mighty cold outside this am

  11. Nick Alonso 11/24/2015 at 1:34 pm

    At Home WOD:
    Dumbell Strict Press 3×2: 50# (still working on sore shoulders)
    20 Pushups, 40 Hollow Rocks, 60 Squats, 80 Situps, 100 Alt. Lunges (12:01)
    5K run: 26:08

  12. Marc Piccuirro 11/24/2015 at 1:33 pm

    DL: 315 across supersetted w/ 50ft handstand walks
    WOD: 9:20 ADV

  13. Frawls 11/24/2015 at 1:30 pm

    DL: 205×5 with the fat grips – so much harder than I thought
    WOD: 9:23 Rx
    Post-WOD with Mase and Bootay – 4 Rounds 25 Cal Assault Bike 50 Dubs