Holiday Hours:
New Years eve  5am, 6am, 9am and noon
New Years day 10 am

If you will be here on Saturday, please wear a Crossfit Inspire shirt if you have one.

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (24/20)

Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2+ reps @ 90%+
Rest 2 minutes between sets.

Metcon (AMRAP – Rounds and Reps)Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Back Squat Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:

*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%Metcon (Time)For time:

Run 400 Meters
40 Kettlebell Swings (53/36)
40 Single-Arm Kettlebell Thrusters (53/36 – 20 each side)
40 Kettlebell Swings
Run 400 Meters

Snatch (20 – 25 Minutes to build to todays heavy 1 Rep)If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

Metcon (4 Rounds for reps)Four sets for max reps/calories of:
60 seconds of Assault Bike or Row (for calories)
30 seconds of Power Snatches (135/95 lbs)
Rest 3 minutes

Push hard on these power intervals!

1. Ladies Night, Thursday November, 29th @7:15pm! Bring a friend!

2. Apparel orders are due by November, 30th!

3. Holiday Party, Friday December, 7th @ 6pm! (No 5:30pm class)

Bench Press
Three sets of:
Bench Press x 8 reps @ 93-95% of your 8RM from last week
Rest 2 minutes

EMOM x 18 Minutes
1. 15/10 Calorie Assault Bike
2. 4 Burpees Over the Dumbbell + 8 Dumbbell Front Squats (50/35)
3. 10 Dumbbell Shoulder to Overhead (50/35)

RowVember is coming??

Metcon (No Measure)
3 Sets of:
1. L-Sit 30-40 Seconds
2. 20 Weighted Lunges with Dumbbells or KB’s (farmer carry, go heavy)
3. Handstand Hold 45-60 seconds against wall

Metcon (AMRAP – Rounds and Reps)
In teams of 4, perform the following with a waterfall start (can not pass the person in front of you)
AMRAP in 25 Minutes of:
15/10 Cal Assault Bike
300m Row
15 Burpees

*Score = 1 round when entire team finishes.

Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Back Squat
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%
Metcon (Time)

Four rounds for time of:
21 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
21 Pull-Ups

Clean (20 Minutes to build to 1RM Power or Squat Clean)
Write which you did in comments

For Time
150 Double Unders
60 Wall Balls (20/14)
30 Chest-to-Bar-Pull-Ups
150 Double Unders

*12 Minute Cap

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Complete rounds of 12, 9 and 6 reps for time of:
Thrusters Rx+ (135/95) Rx (115/75)
Rx+ Bar Muscle-Ups, Rx Chest-to-Bar-Pull-Ups

Time Cap = 6 Minutes

When the running clock reaches 7:00…
Add 1 second to the 6:00 time cap for every rep you did not complete.

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters Rx+ (95/65) Rx (75/55)
Rx+ Chest-to-Bar Pull-Ups, Rx Pull-Ups

Snatch
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Three rounds for times of:
Calorie Assault Bike Rx+ (30/20) Rx (20/15 cals)
15 Power Snatches Rx+ (115/75 lbs) Rx (95/65)
60 Double-Unders
Rest 3 minutes
Score = each round is going to be input as a separate time so the goal is to push hard and try not to fall too far off your first round.