Announcements November Holiday Hours Thursday 11/28 Thanksgiving Day No regular classes – Special Thanksgiving Day WOD @9:30am Friday 11/29 Good Friday No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested) CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up…

Announcements November Holiday Hours Thursday 11/28 Thanksgiving Day No regular classes – Special Thanksgiving Day WOD @9:30am Friday 11/29 Good Friday No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested) CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up…

Announcements November Holiday Hours Thursday 11/28 Thanksgiving Day No regular classes – Special Thanksgiving Day WOD @9:30am Friday 11/29 Good Friday No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested) CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up…

Announcements November Holiday Hours Thursday 11/28 Thanksgiving Day No regular classes – Special Thanksgiving Day WOD @9:30am Friday 11/29 Good Friday No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested) Monday, 11/11/24 – Veterans Day CHAD@9am All the other…

Announcements November Holiday Hours Thursday 11/28 Thanksgiving Day No regular classes – Special Thanksgiving Day WOD @9:30am Friday 11/29 Good Friday No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested) CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up…

Announcements November Holiday Hours Thursday 11/28 Thanksgiving Day No regular classes – Special Thanksgiving Day WOD @9:30am Friday 11/29 Good Friday No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested) Monday, 11/11/24 – Veterans Day CHAD@9am All the other…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 The Waterboy (Distance) Freedom (RX’d) 20 sets 30-seconds Max Distance Machine 30-second Rest Independence No Change to Workout Liberty No Change to Workout No Target Score, just move! Workout Option 2 Option 2: Zone 2/Recovery (Time) 45-60 Minute AMRAP (Zone 2 Pace) Buy In:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 30 Single Unders 5 Kip Swings 5 Hanging Knee Raises 10 Wall Sit Single Dumbbell Strict Press (each) 10 Low Box Jumps 2. Workout Prep 2 sets: With Partner 30-second Air Bike 10 Double…

Announcements November Holiday Hours Thursday 11/28 Thanksgiving Day No regular classes – Special Thanksgiving Day WOD @9:30am Friday 11/29 Good Friday No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested) CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 3 sets x 3 Deadlifts (85-90%) -Complete a set every 2:45- 3.…