Happy Thanksgiving to you all!!!

Due to the Holiday, we'll be having an Open Gym session from 9:00am to 10:30am for those of you that would like to come in and workout. Don't know what to do for a WOD? Here's a nice workout that Zach came up with and did earlier on Wednesday. He got 12:07, what can you get?

3 Rounds for Time
15 Bench Press 135/95
40m Sled Sprint 90/60
**Must Sprint! No stopping or walking, scale accordingly**
15 Tire Flips

Also, in case you'd like to keep up with this weeks strength work, here's the programmed strength and comp HW.


Power Snatch + 2 Low Hang Squat Snatches
4x1+2 Across starting at 65% of 1RM Snatch
5-10lb increase each week

Comp HW

2 sets
30s AMRAP Hang Power Snatches at 45% of 1RM
Tabata Assault Bike
8 rounds (20s work, 10s rest)


CrossFit Journal: The Performance-Based Lifestyle Resource