THIS WEEK AT 911 CROSSFIT

NOV. 28TH - DEC. 2ND

SATURDAY, DECEMBER 3RD

9AM - MOBILITY WITH COACH DAVID

10AM - CLASS WITH COACH JIM

(WOD CREATED BY COACH NICOLE)

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - FRONT SQUAT

6 @ 55%

4 @ 65%

2 @ 75%

1 @ 85 %

1 @ 95%

1@ 101+

WOD - 17 MIN AMRAP

5, 10, 15, 20, 25+....

SLAM BALL                  20/15

RING DIP

GOBLET SQUAT          55/35

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - SPLIT PRESS

5X5 @ 75%

WOD - 3 RDS

800 MTR RUN 

3 ROPE CLIMBS

12 CLUSTERS                               95/65

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - BACK SQUAT

8X8 @ 75%

WOD - 5 RDS

15 HRPU

20 WEIGHTED SIT UPS     45/25

25 DEADLIFTS                      75% MAX

*** 6:30pm ***
Mannequin pose WOD

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - BENCH PRESS

5X5 @ 85%

WOD - 15 MIN AMRAP

15 KBS -A                            55/35

15 PULL UPS

15 DOUBLE KBS-R          55/35

BUY OUT - 1000 MTR ROW + 15 BURPEES

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - CLEAN & JERK

6 @ 55%

4 @ 65%

2 @ 75%

1 @ 85 %

1 @ 95%

1@ 101+ (MAX)

WOD

RUN 400 MTRS

50 DB SNATCH (25 PER ARM)    45/25

RUN 200 MTRS

50 WALL BALL                               20/14

RUN 200 MTRS

25T2B

RUN 200 MTRS

50 SDHP                                           55/35

RUN 200 MTRS

25 PUSH PRESS                              95/65

RUN 400 MTRS                       


SMILE!!! :)) 

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

THIS WEEK AT 911 CROSSFIT

NOVEMBER 14TH - 18TH

SATURDAY, NOVEMBER 19TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE 

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - FRONT SQUAT
8X3 @ 85%


WOD

400 MTR RUN
25 PUSH PRESS      95/65
50 OHL                     45/25
50 MTR BEAR CRAWL
25 T2B
50 OHL                     45/25
400 MTR RUN

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - SNATCH
8X3 @ 85%


WOD 4 ROUNDS

90 SECONDS - MAX KBSR - SINGLE ARM                 55/35
      (SWITCH ARMS AT YOUR OWN PACE)
***REST 30 SECONDS ***

90 SECONDS - ROW MAX MTRS 
*** REST 30 SECONDS ***

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%


WOD- 21-18-15-12-9-6-3

BACK SQUAT    95/65
KBS-A                  55/35
HRPU

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%


WOD - 3 ROUNDS
SPRINT 50 MTRS
7 TIRE FLIPS
3 ROPE CLIMBS
200 MTR FARMERSWALK     55/35

FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EMOM - CLEAN & JERK
8X3 @ 85%


WOD - 30 MIN CAP

20 PULL UPS
40 BOX JUMP OVER                     24/20
60 KB SNATCH (30 PER ARM)    45/25
80 JUMP SQUAT
100 DOUBLE UNDERS (200 SINGLES)
80 SIT UPS
60 WALL BALLS                             20/14
40 BAR REVERSE LUNGE           65/45
20 PULL UPS

THIS WEEK AT 911 CROSSFIT

NOVEMBER 7TH - 11TH

SATURDAY, NOVEMBER 12TH

9AM - MOBILITY CLASS WITH COACH DAVID

10AM - CLASS WITH COACH NICOLE

*** CONGRATULATIONS TO JIM SAYIH & MICHAEL SAYIH FOR COMPLETING
FULL IRONMAN FLORIDA IN 16:35:54!!

TRAINING HARD FOR MONTHS, STRENGTH AND PERSEVERANCE, THEY WERE ABLE TO ACCOMPLISH SUCH AN AMAZING GOAL!! ***

MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E90S - FRONT SQUATS
5X5 @ 85%

WOD
30 THRUSTERS                       95/65
     50 B-FLY SIT UP
30 HANG POWER CLEAN    95/135
     50 B-FLY SIT UP
30 DEADLIFT                         185/135
     50 B-FLY SIT UP

*** BUY OUT - 2000 MTR ROW ***

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - STRICT PRESS

5X5 @ 85%

WOD - 12 MIN AMRAP
10 SUMO GOBLET SQUAT HIGH PULL    55/35
10 BURPEE OVER BAR

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EMOM - DEADLIFT

5X5 @ 75%

WOD - 3 RDS
10 HANG SNATCH            95/65
1 ROPE CLIMB
200 MTR RUN
1 ROPE CLIMB
10 T2B

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SKILLS - 3 RDS

3 SKIN THE CAT

25 DOUBLE UNDERS

30 SEC HSH

45 SEC L-SIT

10 V-UP

WOD
800 MTR RUN
       30 OHS                     95/65
200 MTR RUN
       30 KBS-A                 55/35
200 MTR RUN
      30 BOX JUMP        24/20
200 MTR RUN
      30 HRPU
800 MTR RUN

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - CLEAN & JERK

5X5 @ 85%

WOD
ROW 25 CAL
     50 WALL BALL              20/14
     40 KBS-R                          70/55
     30  OHL                              45/25 
     20 PULL UPS
ROW 25 CAL
     20 PULL UPS
     30 OHL                             45/25
     40 KBS-R                          70/55
     50 WALL BALL               20/14
ROW 25 CAL