This Saturday November 11, Join us for PANKCAKE BREAKFAST@ 9:30am! You just show up we will take care of the rest!
Cycle Box 6pm
5 Rounds For Time of:
7 Bear Complex 155/105
*Unbroken: Power Clean+Front SQ+Push Press+Back SQ+Push Press = 1
Suggested Mobility: 2 mins per leg Barbell Quad Roll Out, Downward Dog 30sec Seated Center Splits 1 min, Downward Dog 30sec
BIG HAPPY BIRTHDAY TO COACH EVELYN!
Open Gym 9:30am-11:30am
Yoga 6pm
Power Snatch- 4 reps @70%, 4 @ 75%, 4 @ 80%
4 Rounds For Time of:
30 Air Squats
20 Sit Ups
15/12 Calorie Row
Suggested Mobility: Foam Roll Lats, Doorway Stretch, Samson Lunge Hold
8:30am & 3:30pm ONLY
“Armistice” Partner WOD
AMRAP in 22 minutes:
11 Power Clean 135/95
11 Burpee Over Bar
19 Toes to Bar
18 WallBall 20/14
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI.
Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
Reminder: Monday, November 11th Veteran’s Day 8:30am CrossFit / 8:30am Cycle / 10am FEW Crew
8:30am Hero WOD
NO YOGA
“Loredo“
6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
7:30am Open Gym
8:30am 20.5 Open WOD / Cycle Box
9:30am CrossFit / NO YOGA
WORKOUT 20.5
For time: *partitioned any way 40 muscle-ups 80-cal. row 120 wall-ball shots 20/14 Time cap: 20 minutes
9:30am
For Time:
200m run/ 2 Pwr C&J
200m run/ 4 Pwr C&J
200m run/ 6 Pwr C&J
200m run/ 8 Pwr C&J
200m run/ 10 Pwr C&J
(155/105)
Open Gym 3:30-4:30pm
FEW Crew 5pm
Cycle 5pm
Deadlift- 5 sets of 5 @ 75%
“Nancy” 5 Rounds For Time of:
400m Run
15 OH Squats 95/65
Stretch! One of the most overlooked aspects of exercise is stretching after a strenuous workout. Stretching tired and sore muscles after a workout is essential as it enhances flexibility and reduces muscle tension after a workout.
FUN FACT!
National Cappuccino Day on November 8th whips up a frothy, hot cup of cappuccino. It’s a perfect drink on a frosty morning, meeting with friends or just to enjoy a creamy cuppa.
Traditionally prepared with espresso, hot milk, and steamed milk foam, a cappuccino is an Italian coffee drink.
The word cappuccino comes from the Capuchin friars and is the diminutive form of cappuccio in Italian, meaning hood or something that covers the head. This popular coffee beverage got its name not from the hood on their habits but from the color of the hooded robes that the friars wore. (The Capuchin friars is an Order of friars in the Catholic Church, among the chief offshoots of the Franciscans.)
8630 Argent St. Suite A 
