Turkey Tuesday

CrossFit Denham Springs – CrossFit

This week is Thanksgiving week so the schedule for Thursday and Friday will be adjusted to allow us to spend time with our friends and family.

Thanksgiving Day (Thursday) – CLOSED
Black Friday – 10am WOD
Saturday – 8:30am WOD, This has always been a great class following the Thanksgiving class. Bring your friends and family to join the fun.

This Saturday is the last LSU game of the season. We will be setting up the CFDS tailgate one last time. If you haven’t came out yet this year, take up this opportunity.

PIZZA PARTY Tuesday at 7:30pm. Bring your favorite Puzza from your favorite Pizza joint. Dominos, Pizza Hut, Little Ceasers, papa Johns have all been banned! I’m sorry!

(No Measure)

WARM-UP

3 Rds:

10 GHD Situps

10 High hang Cleans (light)

10 Strict Press (light)

Metcon (No Measure)

SKILL WORK

12-9-6-3 REPS

-Push Ups (hardest variation possible)

-Pull Ups (hardest variation possible-strict, ctbar, weighted, kip)

** advanced try 3-3-3-3 MU or 5-5-5-5 Strict HSPU**

Metcon (No Measure)

4 Rds of work, share rower with a partner so you get a little rest between rounds.

Row 200m – SPRINT!!

10 Burpees

*Scale reps if you cannot go FAST

REST 1 MINUTE, THEN DO:

4 Rds

Row 200m SPRINT

40 DU’s

If you are good at DU’s then do a MAX set of UNBROKEN DU’s each round.

If you cannot do DU’s, you will replace with 50 lateral hops over a plate or abmat.

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