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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 25ft Lizard Crawl 10 Dynamic Air Squats -into- 8:00 AMRAP 4 Burpee Box Step Ups 10 Deadbugs 3 Back Squat (Build in weight) 2. Strength 3 sets x 3 Back Squats (85-90%) -Complete a set every 2:45-…

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 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Bike 10 Ring Rows 10 Beat Swings 5 Down Dog/Up Dog Transitions 5 Single Dumbbell Deadlifts (each side) 5 Double Dumbbell Hang Snatches (Light) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 4…