Upcoming Turkey Day Schedule – CFS

Rope Climbs
Rope Climbs

Turkey Day Schedule – Gooble, Gooble, Gooble, Gooble……
Wednesday 11/23 – 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 11/24 – Thanksgiving – 8am and 9am only
Friday 11/25 – All levels classes at 9,11,noon, 4,5,6 & 7 in Southie Green.  There will also be Open Gym from 1-4pm.
Saturday 11/26 – Normal Schedule

Strength
Every Minute on the Minute
Squat Clean
Minutes 1-4- 3 Reps @80%
Minutes 5-8- 2 Reps @85%
Minutes 9-12 1 Rep @90%+

WOD
15 Minute AMRAP
300M Run
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Shoulder to Overhead

Level 3- (135,95)
Level 2- (115,75)
Level 1-( 95,55)
Running Substitutes – 400m Row, 400m Ski ERG, 0.8 mile Bike, 60 Double Unders

*Coaches Tip* – Pick a weight where you go unbroken and shoot for 4+ rounds in the WOD