Call Us: (775) 870-7924

1-4-2-4-1

21
Nov

1-4-2-4-1

Announcements

Thanksgiving week hours:

Wednesday – Morning classes only (5:30, 6:30, 9 (Fit 55+), 11am)

Thursday – Closed, Happy Thanksgiving

Friday – Community workout 10am

Classic Fitness – CrossFit Group Classes

Warm-up

Warm Up (No Measure)

12 Ring Rows

12 Squats

12 Glide Throughs/6 Hips to Rings

12 Squats

6 Transitions

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

H: Overhead Squat (4 x 7)

F: Segment Snatch (5 x 3)

Rx/P: Snatch Pull + Snatch + 2 Overhead Squats (5 x 4)

Gymnastics

Front Lever Progressions – Floor (4 x 30)

Dead Bugs

Toes to Upright

Toes to Upright + Hip Extension

Body Lever Negative @ 5s

Body Lever

Metcon

Metcon (Time)

5 Rounds

H – 10 Goblet Squats 44/26

7 Transitions

F – 10 Overhead Squats 95/63

5 Assisted Muscle Ups

Rx – 10 Overhead Squats 135/93

5 Muscle Ups

P – 12 Overhead Squats 155/103

7 Muscle Ups