This week’s workout plan includes a mix of heavy lifting and conditioning. Additional highlights include Sand and Steel’s Black Friday Sale, access to workout summaries on our website, which now includes a CrossFit glossary. Key highlights are Tuesday’s Olympic lifting event, featuring one-rep max tests for snatch and clean and jerk, and Thursday’s “Turkey WOD,” which combines thrusters, toes-to-bar, rowing or skiing, and double-unders in five challenging rounds. Wednesday focuses on kettlebell swings and burpee pull-ups in a time-based progression, while Saturday centers on back squats paired with core exercises. Tuesday is a crucial day for Olympic lifting, focusing on 1 rep max Snatch and Clean & Jerk. The week concludes with a Thanksgiving break. Remember, slow and controlled movements can lead to faster and more efficient performance. Our Turkey WOD promises a challenging yet rewarding experience. See you there.
Workouts
Workout Preview: Nov 18 – Nov 24
This week’s key workouts include the challenging Hero WOD “Nate” on Monday, a heavy Power Snatch day on Wednesday, and a retest of Open 22.1 on Friday. Sunday features a partner Metcon with running, lunges, pullups, wall balls, and toes-to-bar. Additionally, the Mobility Lab on November 21 will focus on technique and alignment for 100 essential yoga poses, enhancing balance, flexibility, strength, and recovery.
Workout Highlights
Nov 11 – Nov 17
Workout Highlights Nov 11 – Nov 17 Overview Key workouts this week include: Monday: Chad 1000X partner WOD. Wednesday: Wall Balls and Double Unders, plus the Toes 2 Bar 100 …
Workout Highlights Nov 4 – Nov 10
Get ready to elevate your fitness game with our exciting workout highlights for the week of Nov 4 – Nov 10! This week is packed with key workouts designed to enhance your skills, from mastering muscle-up scaling to perfecting your Clean & Jerk. With a focus on pull-up style movements, don’t forget to prioritize mobility for your forearms, lats, and biceps. Join us for a fun Saturday partner endurance workout that promises to challenge and inspire. Don’t miss out on the chance to improve your mechanics and push your limits—read on for all the details!
Workout Highlights Oct 27 – Nov 3
Get ready to elevate your fitness game with our exciting lineup of classes from Oct 27 to Nov 3! Whether you’re a seasoned athlete or just starting out, we have something for everyone. Join us for the highly anticipated Heavy Day & Metcon combo this Sunday at 8AM, or challenge yourself with the Heavy Grace on Monday. Don’t miss the free Challenger Classic on Wednesday, featuring speed work and a fun twist with “Half Cindy.” Plus, gear up for the Capital Run next Sunday at 7AM! Dive into our schedule and discover the perfect class for you!