If you're smiling during your rest period today, you didn't go hard enough... — If you’re smiling during your rest period today, you didn’t go hard enough…

Did you see the recap post I wrote of the 2015 CrossFit Liftoff? Some neat PR videos in there of your fellow CFG family…check it out here!

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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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A. Warm-Up:
Today is frequently referred to as “Math at High Heart Rate.” We will teach you two things prior to starting this workout:
1) The intention, or ‘why’, we do specific intervals like this…and how to scale yourself accordingly to keep the stimulus intact.
2) How to correctly calculate your work:rest time

B. MWOD:
1st Rib w/ LAX Ball

C. WOD:
5 Rounds f/ Total Time:
Run 200m
10 KB Swings (53/35)
10 Burpees
Run 200m
Rest 1:1
*Notes:
During each of your rest periods, complete one of the following:
a) 10 T2B
b) 10 GHD Sit-Ups
c) 20 Med-Ball Sit-Ups (20/14)