info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Monday 11/22/21

Change of Shoes

Winter weather is here.  Whether it is snowing out or not, please bring a clean pair of gym shoes to change into upon arrival.

Thanksgiving Schedule Changes

  • No Kids Classes 11/24 or 11/27
  • No Adult Classes 11/25 – Join us for an at home WOD
  • No 5:30am or 6:40am on Friday 11/26 – all other classes running according to schedule

The Board

  • Station Day ~ 9:00 in each station with 4:00 to transition to the next
  • You will only do one warm-up depending on what your start station is.

The Mobility

The Warm-Up

Station #1

  • Similar to what we did last Monday (Front Rack Forward Lunge) except we will be taking a step backwards.  PLEASE MAKE SURE TO CLEAN UP YOUR STATIONS OF PVC’S ETC. before you take a step back.
  • 8 reps every 2:00 – record heaviest set of 8

Station #2

As Many Rounds/Reps as Possible in 9:00

Station #3

As Many METERS as Possible ~ 9:00

  • You will Row, perform all the Air Squats and Ab Mat Sit-Ups
  • With any time remaining, you will get back on the rower and row as many meters as possible.

Rowing Technique

The Finisher

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