Announcements
Save the Date: Holiday Party Dec 9th 6-10pm!!
Holiday Hustle 24before’24 Starts Today!!
Grab a Card and Get Going
TSCF/TVF – The Strip CrossFit
Full Week Programming
Monday: Back Squat
Tuesday: Barbell Complex and Pulling Progression
Wednesday: Non Cardio/Cardio 🙂
Thursday: 5K Turkey Day
Friday: Big Lifting (Clean & Snatch)
Barbell Complex & Gymnastics Progressions (Weight)
EMOM Alternating for 7 Rounds
Min 1:
3 Deadlifts
2 Hang Power Cleans
1 Shoulder to Overhead
Min 2:
Optional Pulling Movement
Strict Pull-ups/Kipping/C2B/BMU
Min 3:
Rest
Lift Heavy, Work on a New Progression then REST! 🙂
Strength
5 Sets of
10 Seated Dumbbell Shoulder Press
10 DB Side Raises
10 DB Reverse Flies
Sit Straight up or Pin Your Back to the wall, your choice