HOLIDAY SCHEDULE MODIFICATION: THANKSGIVING DAY: 9-10 & 10-11 AM ONLY BLACK FRIDAY: 9-10 & 10-11 AM ONLY
WORKOUT OF THE DAY
Record your best Deadlift 1 rep max lift.
5 rounds for time of:
7 Front Squats, 155/105 lbs
9 Hand Release Push-ups
14 Dumbbell Snatches, 45/30 lbs
Rest 1 min
INQUIRING MINDS WANT TO KNOW WHAT THE WOD IS ON THANKSGIVING DAY:
THANKSGIVING WITH THE GIRLS
In today’s WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.
Angie’s House: 20 Pull-ups 20 Push-ups 20 AbMat Sit-ups 20 Air Squats
Helen’s House: 400 m Run 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups
Fran’s House: 15 Thrusters, 95/65 lbs
Nancy’s House: Run, 400 m 15 Overhead Squats, 95/65 lbs
Grace and Isabel’s House: 20 Ground-to-Overheads, 95/65 lbs
Kelly’s House: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs
We’ve been nominated for Bethpage Federal Credit Union’s Best of Long Island in the CrossFit category! We need your help to vote for us to make us the “BEST”. Voting is open from now until December 15. Click https://bestof.longislandpress.com/voting/#/gallery/?group=330484, scroll down to the CrossFit category and click on CROSSFIT SUFFOLK to vote for us!! ** You can vote once per day on as many devices as you want** Thank you for your support!!