Coat Drive// We are collecting coats from Mon. Nov. 27 through Mon. Dec. 11// New or gently used coats for local kids in need// All sizes are welcome// Please drop off coats at the gym! Thank you for your help!
Christmas Giveaway// We’re offering a CrossFit 51 gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Barbell Club
(12 min)
1 Front Squat
+ 1 Push Press
+ 1 Push Jerk
*Work up to a heavy complex
Workout of the Day
“Yellowstone”
For Time (12 min cap)
1-3-5-7-5-3-1
Power Cleans @ 185/ 135 (155/ 105)
2-6-10-14-10-6-2
Box Jump Overs @ 30/ 24 (24/20)
*Goal is 8-10 min
*Stimulus for today’s workout is all about staying in attack mode while maintaining solid lifting form under heavy fatigue.
*Power Cleans: Select weights they could keep smooth and consistent singles approx. 70% of 1RM
*Box Jump Overs: Pick a box height that is not intimidating so you can move fast and consistently.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”
-Jerry Rice
