“Tabata This!”

Tabata Double-Under
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Squat

Note: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your “score” is the lowest number of repetitions achieved in any round. Weighted Jump-Ropes will be an option for this workout. Athletes may choose their “start station” but must honor the prescribed rotation. This is an awesome workout!


Molly – 159 consecutive Double-Unders


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Headquarters)

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are starting our fourth week of Clinic and will focus on the Press series and Concept II Rowing Technique.

Clinic Skill: Press and Push-Press, Concept II Rowing

Clinic Workout:

Seven Rounds For Time:

7 Deadlift
7 Front Squat
7 Push-Press


Thanksgiving Holiday Schedule

Wednesday, November 26 – Regular CrossFit Schedule – No Krav Maga

Thursday, November 27 – Closed for Thanksgiving Day

Friday, November 28 – Open Gym 10:00 AM – 5:00 PM

Saturday and Sunday – Regular Class Schedule


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