THANKSGIVING SCHEDULE: (We’ve made some changes to our holiday line up! Check it out!)
MONDAY through WEDNESDAY - Normal Hours
THURSDAY - 7am, 8:30am, 10am (6 Person Classes)
FRIDAY - CLOSED
SATURDAY - Open Gym @ 8am and 9am then Solo “ZUES” Hero WOD

CHECK OUT OUR NEW PROMO VIDEO BELOW!
Thank you Matthew Conner Photography for making the Fit Fam look so dang cool! :)

QOTD - Weekend Plans?

WARM UP -
:30 Squat Jacks
:30 Plank Jacks
:30 EB Front Squats
:30 EB Press
:30 EB Behind the Neck Good Morning
:30 Strict Hanging Knee Raises
:30 Burpees

MOBILIZE - Foam Roll Quads/Shoulders

COACH PREP - Set up for each individual movement
Practice round of 3 of each!

WOD - WOD - "SEVEN"
aka: “The CIA Seven”
(A: Competitor)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/185 lb)
7 Burpees
7 Kettlebell Swings (70/55)
7 Pull-Ups
(30 minute time cap)

(B: Performance) This has always been our version of Rx so if you’ve done it in the past, it was probably at these weights.
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (95/65 lb)
7 Knees-to-Elbows
7 Deadlifts (185/135 lb) - Add and subtract (45/35)
7 Burpees
7 Kettlebell Swings (55/35)
7 Pull-Ups
(30 minute time cap)

(C: Fitness)
7 Rounds For Time
7 L-Sit DB Press or Ab Mat HSPU or Box
7 Thrusters (75/55 lb)
7 Knees Raises
7 Deadlifts (145/105) - Add and subtract (35/25)
7 Burpees
7 Kettlebell Swings (35/25) or Russian
7 Jumping or Banded Pull-Ups
(30 minute time cap)

Description from CrossFit.com
Originally programmed on Sunday 100530

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

201120 - FYF - Hero WOD "The Seven"