Black Veil

Wednesday Nov 22 2017

Couple of reminders for us all:
-Thanksgiving CFGB closed
-Friday Clovis 8:15am, 9:15am & 10:15am, not a rolling schedule so pick a class and show up on time
Good news about Friday for Clovis it's supposed to be around 50 degrees and sunny! If you are on the fence about doing this workout because of the whole 10 mile run and the 150 Burpee Pull-ups don't you fret as you can take it on with a group or instead of doing the whole thing you can do half. The important thing is just that you show up and do your best.
-CrossFit Kids & CrossFit Teens 8 week program begins Monday December 4th through the end of January. More information under PROGRAMS tab
-21 Day Challenge begins next Friday, Dec. 1. Rice and full fat dairy will be allowed once again for this challenge. Sign up board will be up by the end of this week
-Finally, Joe Woldt from Aurora BayCare will be in the house this morning from 6:30am-7:30am. This is great service provided by our partners at Aurora BayCare Sports Medicine and if you have a nagging injury or boo boo this is a great opportunity to start the healing process with the greatest PT's in the land:)
Have a great Wednesday!
1.) Black Veil 
3 rounds
50 Wallballs 20/14lb
75 Double Unders
25 Toes to Bar
note: feel free to rx+ with 25/16lb wallballs
*2.) 3 Overhead Squat every 90 sec for 6 rounds @ approx 75%
*3.) Deadlift 6-6-6 @ approx 75%, rest no more than 3 minutes between sets
*4.) 3 rounds
15 Reverse Hyper 
20 Hip Extension
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