WOD

Wed, Nov 26 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!

Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!

Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!

Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!

Coach J

Heavy Day!!!

Leading into Thanksgiving, we're going to prime those muscles for all the nutrients coming their way over the next few days. We have a heavy day consisting of a Clean complex - 3 Power Cleans + 2 Hang Power Cleans.

How much can you lift? We'll find out when you come this afternoon.

Reminder, classes will be closed tomorrow (Thanksgiving) and will re-open with the 4:30pm class on Friday. Happy Turkey Day!

...And a Shout-out to Derrick for achieving 300 workouts!!!

Most Recent Benchmark:
CrossFit Open 26.2 on Mar 8, 2026 (4 days ago)

CrossFit 20251126

3-REP MAX POWER CLEAN

Feast of Flexibility 🦃

CrossFit 20251126

(Weight)
WARM-UP:
200m walk
20 mountain climbers
10 arm swings across
10 arm swings overhead
2:00 row, bike, ski, or jog (slow)
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
1:00 row, bike, ski, or run (faster)

WOD MOVEMENT REVIEW & WARM-UP: 3 sets:
3 power cleans
2 hang power cleans
– Build in load each set

HEAVY DAY! Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set

MODIFICATIONS:
Limit loads as needed to maintain unbroken sets with sound mechanics

STIMULUS NOTES:
Unbroken complex
Start moderate and build in load each set.
Advanced athletes should consider 70%+ of hang power clean max for starting loading

STRETCHING:
:30 palms down forearm stretch/arm
:30 palms up forearm stretch/arm
:30 couch stretch/side

1^st	130 Rx	Coach E Wed, Nov 26, 2025
2^nd	85 Rx	Carmille Wed, Nov 26, 2025
3^rd	75 Rx	Kathleen Wed, Nov 26, 2025 Holly Wed, Nov 26, 2025
1^st	185 Rx	Joe K Wed, Nov 26, 2025
2^nd	175 Rx	Nick Wed, Nov 26, 2025 Brandon Wed, Nov 26, 2025
3^rd	110 Rx	Robert Wed, Nov 26, 2025

Joe K	185 Rx
Brandon	175 Rx
Nick	175 Rx
Coach E	130 Rx
Tracy L	115 Rx
Robert	110 Rx
Carmille	85 Rx
Holly	75 Rx
Kathleen	75 Rx
Rosie	60 Rx
Kelly	47 Rx