Call Us: (775) 870-7924

1-4-2-4-3

23
Nov

1-4-2-4-3

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

Alternating Feet Rope Jump Warmup (No Measure)

Rope Jumps @ 180bpm

Alternating Feet

High Knees

Warm Up (No Measure)

6 Dive Bombers

12 Squats

12 Jumping Ring Dips

12 Squats

30s Ring Support Hold

Back Squat warmup with bar

Weightlifting

H: Back Squat (4 x 7)

F: Back Squat (4 x 5 @ 78-88%)

Rx/P: Back Squat (4 x 3 @ 83-93%)

Gymnastics

H: Low Ring Dips (4 x ME)

F: Assisted Ring Dips (4 x ME)

Rx/P: Weighted Ring Dips (1 RM)

Metcon

Metcon (3 Rounds for reps)

3 Rounds

H – 1 min Double Dumbbell Thrusters 15/10

2 min Rope Jumps

1 min Rest

F – 1 min Double Dumbbell Thrusters 25/20

2 min Alternating Feet Rope Jumps

1 min Rest

Rx – 1 min Double Dumbbell Thrusters 45/30

2 min High Knee Rope Jumps

1 min Rest

P – 1 min Double Dumbbell Thrusters 55/40

2 min High Knee Rope Jumps

1 min Rest