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November 26 – December 2, 2018

Our Monthly Group WOD will be held at Code 3 Hawthorne on Saturday, 12/1 at 10 AM! Bootcamp and CrossFit members welcome. Our gym will be CLOSED.   MONDAY A) Clean + 2 Front Squat + Jerk: Build to a heavy single, then 2×1 @ 90% B) 3 sets Seated KB Press x 6...

November 19 – 25, 2018

NOVEMBER SCHEDULE ANNOUNCEMENTS Nov 22 – GYM CLOSED. Happy Thanksgiving! Nov 23 – Open Gym, 9 AM – 12 PM Nov 24 – Back to regular schedule   MONDAY A) 3 Sets 10 Single Leg Glute Bridges/side 5 Quadruped Thoracic Rotations/side 40’ DB Death March (light!) B)...

November 12-18

NOVEMBER SCHEDULE ANNOUNCEMENTS Nov 16 – Friendsgiving Potluck, time and location TBA. NO EVENING CLASSES. Nov 17 – GYM CLOSED. CrossFit/Bootcamp classes will be held at Code 3 Hawthorne at 10 AM. Nov 22 – GYM CLOSED. Happy Thanksgiving! Nov 23 – Open Gym, 9 AM – 12...

November 12 – 18, 2018

NOVEMBER SCHEDULE ANNOUNCEMENTS Nov 16 – Friendsgiving Potluck, time and location TBA. NO EVENING CLASSES. Nov 17 – GYM CLOSED. CrossFit/Bootcamp classes will be held at Code 3 Hawthorne at 10 AM. Nov 22 – GYM CLOSED. Happy Thanksgiving! Nov 23 – Open Gym, 9 AM – 12...

November 5 – 11, 2018

MONDAY A) 3 Sets 5-8 Strict HSPU or Box HSPU 5 Pistols or Shirmp Squat, each B) Back Squat: 6×4, use 90% of last week’s top set of 4 C) AMRAP 10: 80′ KB Walking Lunge, 53/35# Shuttle Run 10 Alternatning KB Push Press, 53/35# Shuttle Run TUESDAY A)...