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Hours for Thanksgiving Week:
Monday – Normal
Tuesday – Normal for Adults. CrossFit Kids will have just ONE class, from 10:15 – 11am
Wednesday – 5:30 and 9am ONLY
Thursday – CLOSED
Friday – 5 & 7pm ONLY
Saturday – back to normal
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I figured that I should shoot a video for today’s WOD, lots to cover. In a nutshell, if you played the game “HORSE” growing up, you’ll be just fine. If you didn’t, your childhood was a waste and you’ll be lost today…I kid, I kid. Well, sort of.
To recap the Rules:
- FULL CLEANS – NO Muscle/Power Clean into a front squat. You must clearly continue going down into the squat
- If you miss a lift, your team gets a letter.
- If you miss a lift, you must stay at that weight, no dropping down (or going up)
- You can erase ONE letter by: hitting a PR or if a miss is followed by two makes
- You can erase TWO letters by: hitting a PR followed by two makes
- No more than 1min between attempts
- Once you reach the 100+% mark, you MUST continue to go up, but you choose by how much
- Teams will alternate who leads off the next %. It will be Coaches choice if all teammates on one team go before other team lifts, or if you will alternate lifters from each team
- Both teams may have ONLY two men’s bars and two women’s bars (a 15lb bar can be swapped for one women’s bar if necessary)
- Lifters go in order of lightest to heaviest clean – this is to help with weight adjustments
