Announcements
How to Win the Holiday Hustle Challenge!🎄👕
Kicks off Monday Nov 24th and goes through the end of the year Dec 31st
There are several ways to earn checkmarks and earn the limited edition HUSTLE SHIRT
•Bring a friend to any CrossFit or Tread Class gains you 5 points! Give a coach their name and cell and we will reach out on your behalf to reserve them a spot! This also coincides with our Bring a Friend week all week and our 8k Turkey Day that is open to everyone!!
•Leave a Review and show a coach: Google or Yelp across all 4 gyms. 3 Points each
• Donate a gift: 1 Gift=1 point we will have boxes at all gyms to bring to the KLUC Toy Drive, these must be in by Friday Dec 12th!
• ATTEND CLASSES Tread and CrossFit count, just need to start/complete one card all classes count 1 Point
Barbell Access is now through the Wodify App 🙌🏻
The Strip Barbell, The Strip CrossFit, Tread Henderson, Tread Vegas Fitness – The Strip CrossFit
Back Squat (1 Rep at 80-85% –
Every 90 Seconds for 10 sets)
Goal here is consistent heavy reps with a small amount of rest. This is not a max day we will be doing that in the first couple weeks of the New Year!
Workout (Time)
9-15-21-15-9
Burpees
Front Squats at:
*1min Rest after Each Set
9s @ 185/125 (70% 1RM FS)
15s @ 135/95 (50%)
21 @ 95/65 (30%)
These should be challenging but doable in a single set front squats, maybe 2 sets if needed
