Sunday, November 20, 2016

THIS WEEK AT 911 CROSSFIT
NOVEMBER 21ST - 25TH

WEDNESDAY, NOV. 23RD & FRIDAY, NOV. 25TH - NORMAL BOX HOURS


SATURDAY, NOVEMBER, 26TH

9AM - NO MOBILITY CLASS

10AM - CLASS WITH COACH NICOLE


*** THURSDAY, THANKSGIVING, NOVEMBER 24TH ***
9AM - OPEN GYM
10AM - CLASS WITH COACH NICOLE 

Our 6th Annual FOOD Drive ends this week!
Please HELP by donating something for many who are not as fortunate to have a TG dinner.
DROP OFF at 911 Fitness this Tuesday, Nov 22nd 530am-830pm. Thank you! Jim 




MONDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - FRONT SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%

WOD - 14 MIN AMRAP
10 SNATCH      95/65
12 JUMP LUNGE
14 OHS
ROW 250 MTRS


TUESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
100 SQUATS
50 PUSH UPS
25 PULL UPS



WEDNESDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD - 3 RDS
30-20-10
THRUSTERS          95/65
RUN 200 MTRS


THURSDAY - 10AM CLASS!!

         HAPPY THANKSGIVING!! :))

WARM UP
PVC / FLOOR STRETCH


WOD

             HERO WOD
FRIDAY

WARM UP
PVC / FLOOR STRETCH

SWOD
E2MOM - CLEAN & JERK
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%


WOD
50 DEADLIFT                      115/85
50 OH WALK LUNGES      45/25
40 BACK SQUAT                115/85
40 T2B
30 POWER CLEAN            115/85
30 WALL BALL                   20/14
20 DOUBLE UNDER
20 BURPEE BOX JUMP






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