Schedule notice: gym is closed today (and tomorrow) as we host the CrossFit Level 1 seminar However, for your exercising pleasure, we’ll hosting the 74th Annual CSC Alpine Terrace Turkey Trot @ 9 AM – check your e-mail or ask a coach for details!

Weightlifting + triplet AMRAP 3 rounds as warm-up: 10 pvc passthroughs 8 pvc good mornings 6 pvc squats – back or overhead + Every 3:00 for 15:00 (5 sets): 3 clean-grip deadlifts 2 power cleans 1 hang power clean *perform as a touch-and-go complex + AMRAP in 10:00: 5 toes-to-bar 10 light DB or barbell

Gymnastics skill + aerobic For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar 500m row, 400m ski erg, or 1000m bike erg + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech +

Weightlifting + intervals + accessory 3 rounds as warm-up: 6 slow alternating bird dogs 6 slow alternating dead bugs 6 air squats w/alternating single-arm reach overhead + Every 2:00 for 10:00 (5 sets): 1 hang squat clean – build to a tough single + 5 sets for total load: 2:00 of [12/9 calories + 9

Hinge & shoulder stability + triplet 3 rounds as warm-up: 5 air squats w/alternating single-arm reach overhead 5 scap pull-ups :30 handstand hold or plank + Every 2:30 for 15:00 (6 sets): 2 snatch-grip deadlifts, 31X1 2 slow & controlled wall walks or 1-4 mat lengths handstand walk + AMRAP in 10:00: 10 burpees 20