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13
Nov

Sunday

Announcements

Holiday hours:
Nov 24-Thanksgiving: closed
Nov 25-10 and 12 only
Nov 26 and 27th- regular hours

Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

CrossFit Stumptown – CrossFit

CFST Warm-up #2 (12 minutes) (No Measure)

2 rounds of:

10 cal Airfit or 250m row

10 Push-ups

10 Supermans

10 Hollow Rocks or Zombie Sit-ups

5 Reverse Lunge Twist Left/Right

5 Side Lunge Left/Right

10 Air Squats

10 Double Unders (20 Single Unders)

Metcon (5 Rounds for reps)

“Tabata This!”

Tabata Row/Airfit

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row/Airfit is “calories”.