UPDATED THANKSGIVING WEEK SCHEDULE

Updated Thanksgiving Week Schedule

(Week of November 23rd-29th)

November 23rd-November 25th:
Regular class schedule

Wednesday, November 26th class schedule (NO OTHER CLASSES)
5:30 AM Nick’s Last Class 
9:30 AM 
12:00 PM
4:30 PM

Thursday, November 27th Thanksgiving Day:
Closed

Friday, November 28th (NO OTHER CLASSES)
Open Gym 9AM-12PM

Saturday, November 29th:
Regular class schedule resumes

WEDNESDAY

CFA_Nick_CoachesPicWOD

Skill/Strength:
overhead squat (5-3-3-1-1-1-1)
work up to a heavy single from rack

MetCon:
“CFG Open 11.3″
5:00 AMRAP
squat clean (165/110)
jerk (165/110)

TUESDAY

photo 1-4WOD

Strength/Skill:
12:00 EMOTM
1 – HS Hold
2 – 40-yd KB Farmer Carry L
3 – 40-yd KB Farmer Carry R
x 4 rounds

MetCon:
For time
60 Double Unders
45 Situps
30 KB Swings (53/35)
15 Pullups
30 KB Swings (53/35)
45 Situps
60 Double Unders

MONDAY

photo(49)WOD

Strength/Skill:
snatch complex (5 x 1+1)
snatch pull + hang snatch (ak)
up to a heavy, but perfect, complex

MetCon:
16 minute AMRAP
1200 meter run
then,
3-6-9-12-15-18…
bar facing burpees
thrusters (95/65)

112214 Comp Class

WOD:
“Bergeron Open Test”
20:00 AMRAP of -
50 Wall Balls (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 TTB
30 C2B Pullups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-ups

*Standards shown at Rx

SATURDAY

CFA_Nov.22WOD

Teams of 2:
20 minute AMRAP
50 Wall Balls (20/14) – Alt. every 5 reps w/out dropping ball
50 Double Unders – Alt. after 25 reps
40 Box Jumps (24/20) – Alt. every rep (step down)
40 TTB – Alt. every 10 reps
30 C2B – Alt. every 5 reps
30 Burpees – Alt. every rep
20 Cleans and Jerks (135/95) – Alt. every rep
10 Snatches (135/95) – Alt. every rep
10 Muscle-ups – Alt. every rep

WEATHER FOR TOMORROW

CrossFit Amherst Members: Please check the Facebook page and the website tomorrow before classes. Weather is supposed to get bad starting tonight and continue through tomorrow. If we have to cancel class we will notify you through Facebook and the website. As of right now classes are on as scheduled. (If weather is ever questionable, it is best to check the website and Facebook page to confirm that class is still on)