“Camille”

AMRAP 8 Mins:

3 Snatch Complexes (125/85) each complex consists of a Power Sn., Hang Power Sn. and Hang Squat Sn.

3 Wall Climbs

 

“An education isn’t how much you’ve committed to memory, or ever how much you know.  It’s being able to differentiate between what you know and what you don’t.” – Anatole France

Transitioning to a Paleo DietStraight to the Bar

**Note that we are requiring you to walk yourself down from the wall, rather than dropping your feet to the side.

 

Team WOD

In teams of 2, complete the following for total reps:

1 minute at each station:

Power Cleans 95/65

Box Jumps 30/24

Toes to Bar

Jumping Lunges

rest 5 mins and repeat

**Person “A” will begin on the first movement while person “B” holds a plate overhead (45/25).  Teammates will then switch after each minute and work their way through all four movements.  Reps only count if player “B” has the plate locked out over head.**

 

“If you don’t know where you are going, you might wind up someplace else.” – Yogi Berra

Emotional Eating:  Using “Later” to overcome “Now”Munchies, Muscles and Mischief

12:30 getting down!

HAPPY THANKSGIVING

REST DAY – CFR IS CLOSED

We hope everyone has an awesome Thanksgiving and enjoys some time with friends and family!

**Please remember we will only be having a 12:30pm and a 3:30 pm class on Friday.

 

“A wise man can learn more from a foolish question than a fool can learn from a wise answer.” – Bruce Lee

Holiday Recipe Round-UpBalanced Bites

Our newest On-Ramp graduate, Monica showing her skills at Split Jerks.  Welcome and great work!

Split Jerk

1.  20 mins to find a heavy Behind the Neck Split Jerk

2.  2 Rounds:  500m row, rest 3 mins

 

*ANNOUNCEMENTS:

There will be limited hours this week due to the Thanksgiving holiday.  Wed. we will have NO 5:30p, 6:30p or 7:30p.  Thurs. we are closed.  Friday we will only have a 12:30p and a 3:30p.  Please let us know if you have any questions.

Mark your calendars…CFR will have its first annual X-Mas party on Sat. Dec, 17th at 7pm at Bailey’s Bar and Grill in Troy.  More details to come.

 

“Delay is preferable to error.” – Thomas Jefferson

7 Foods Experts Won’t EatWake Up World

Don’t call it a comeback!…The “Star”Lin made his epic return tonight, and he did it in style.  Good to have you back!

AMRAP 10 Mins

1.  15 Mins to find max height Box Jump

2.  AMRAP 10 Mins:

6 Squat Cleans

12 Pull Ups

24 Double Unders

**Well today we did a little testing of our fitness as we repeated a WOD from late August and holy cow, I think its fair to say that EVERYONE’s fitness is improving!  Great job to everyone who showed significant gains in both the strength and met-con portions of the WOD.  Keep up the hard work, the EA$Y MONEY WOD is coming up in a couple of weeks.

*ANNOUNCEMENTS:

There will be limited hours this week due to the Thanksgiving holiday.  Wed. we will have NO 5:30p, 6:30p or 7:30p.  Thurs. we are closed.  Friday we will only have a 12:30p and a 3:30p.  Please let us know if you have any questions.

Mark your calendars…CFR will have its first annual X-Mas party on Sat. Dec, 17th at 7pm at Bailey’s Bar and Grill in Troy.  More details to come.

 

“Better a little which is well done, than a great deal imperfectly.” – Plato

MindsetCrossFit Wilmington

Cliff from CrossFit Sonoma County in Santa Rosa, CA.  Thanks for stopping by!

Press, WB, SU

1.  Press:  3-3-3

2.  2 rounds of 3 sets (resting 3 mins b/w):

20 Wall Balls 20/14

20 Sit Ups

**Compare to 8/26/11

*We just passed the half-way point of the EA$Y MONEY challenge.  Only 4 more weeks left, time to step it up!  See current point standings in the EVENTS tab.

“Confidence is contagious.  So is lack of confidence.” – Vince Lombardi

Happy Whole9 ThanksgivingWhole9

These guys take “Red Wings Warm-Up” to a whole new level…we better pick it up a notch.