ANNOUNCEMENTS
Please note the following modifications to the Thanksgiving week schedule:
Wednesday 11/21 – No 7pm class or 6pm spin
Thursday 11/22 – 9am* class only
Friday 11/23 – 8am* and 9am class only
*Indicates classes with childcare
Outlier hoodies pre-order period is almost closed. This weekend is your last chance! Get your name on the list at the gym or follow the link below.
https://goo.gl/forms/Rv3CvsBryaJKKxOh2
Holiday Party is Friday December 14th! Mark your calendars. More info here:
https://www.facebook.com/events/1491925837618947/
SATURDAY 11/17 8am and 10:30am CrossFit
METCON
6 rounds, in teams of 2:
10 deadlift (275/185) – split reps as needed
10 syncro burpees over the bar
20 single arm DB push press (50/35) – split reps as needed
This is a moderately heavy deadlift weight so scale as needed, you should be able to preform 5 unbroken reps when fresh. For the synchro burpees, partners should touch their chests to the ground at the same time before standing up and jumping over the bar. You may switch arms as needed for the DB push press.
Prior to the workout, spend plenty of time warming up your deadlift to at least the weight your team is going to use in the metcon.
9am Barbell Class
Clean & Jerk