Crosstown

November 23rd , 2022 * thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming) * Saturday after 830 group class , New programs announced ( Nutrition / aerobic capacity ) The Ghost 6 Rounds 1 min max cal row 1 […]

* thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming) * Saturday after 830 group class , New programs announced ( Nutrition / aerobic capacity ) Tuesday November 22nd , 2022 deadlift 6 – 4 – 2 – 6 –

* thanksgiving hours 830 only * Friday , 830 and 12 only ( open gym available between 830 – 12 and for True coach programming) * Saturday after 830 group class , New programs announced ( Nutrition / aerobic capacity ) Monday , November 21st , 2022 AMRAP 15 Run 250m 12 KBS 12 Goblet

Friday November 18th , 2022 6 x 3 Squat snatch ( practice , consistency , then intensity ) B. Cash out Partner AMRAP 15 share 50 cals share 30 bar muscle ups ( scale with burpee pull ups )

Thursday November 17th , 2022 5 rounds for time 15 cals 12 deadlift 9 hang power clean 6 push jerk 155 / 105

Wednesday November 16th, 2022 3 rounds 800m run 50 push ups 7 min cap per round rest 3 min between rounds.

Tuesday November 15th , 2022 10 OHS 5 back squat 10 OHS 5 back squat 10 OHS 3 Back Squat 10 OHS 3 back squat B. Cash out 5 rounds 20 seconds RIng support hold 20 seconds rest 20 seconds hollow hold 20 seconds rest

Monday November 14th , 2022 20 min amrap ( partner wod ) 5 plate thrusters 45# 5 burpees to plate 5 weighted pull ups ( pick a DB you can do 5 in a row with ) ( scale as neeeded ) rotate rounds with your partner.

Friday November 11th , 2022 5 x 3 min rounds 500m row max power clean 185 / 125 REST 3 MIN

Thursday November 10th , 2022 A. 3 rounds 7 – 5 – 3 back squat increase load each wave. B. Partner AMRAP 12 share 40 wall balls , one at a time. 20 burpees together same time.