FitCity CrossFit – CrossFit *Closed tomorrow. Happy Thanksgiving to you all!! See you Friday at 10am for the Black Friday wod! Warm-up Warm-up (No Measure) Partner Warm Up Partner 1 completes 250m Row or 1 minute Air Bike Partner 2 completes 8 Knee Raises 8 Lunges Remaining time burpees Switch x2 Squat & Shoulder Prep…

FitCity CrossFit – CrossFit *Closed Thanksgiving day. Black Friday 10am class only. Come get the post Turkey Day burn for your holiday weekend!!! Warm-up Warm-up (No Measure) 200m Run :20/:10 KB SDHP Pass Throughs/Round Ups Muscle Snatch with PVC/BB OHS with PVC/BB x2 Squat & Shoulder Prep plus Burgener Warm Up Weightlifting Metcon (No Measure)…

FitCity CrossFit – CrossFit *Reminder we are closed on Thanksgiving! Enjoy the day with family and friends! Black Friday workout at 10am only. Warm-up Warm-up (No Measure) 200m Run AMRAP 5 10 KB Swings 10 Good Mornings PVC/BB 10 Squats Squat & Shoulder Prep Weightlifting Deadlift (4×6) *Rest at least 2 minutes between sets. Goal…

FitCity CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Team Run Coach choice Squat & Shoulder Prep Metcon Metcon (AMRAP – Reps) AMRAP 20 Partner 1 10m Overhead walking lunges 10 Knees to elbows 10m Overhead walking lunges Partner 2 KB/DB snatches until partner returns Mobility Warm-up (No Measure) Strap Stretch Partner Stretch

FitCity CrossFit – CrossFit *HAPPY BIRTHDAY COREY!! Warm-up Warm-up (No Measure) 3 rounds: 10 kb swings 10 wall balls 10 ring rows Squat & Shoulder Prep Metcon Metcon (No Measure) MAKE UP DAY!!



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