Open (Advanced):
1. Skill: Movement Prep
2. EMOM x 20 (4 Sets):*
1st Minute: Max Calorie Assault Bike in :40s
2nd Minute: Max 10m Shuttle Sprint in :40s
3rd Minute: Max Calorie Row in :40s
4th Minute: Max Rep Weighted Medicine Ball Sit-Ups in :40s (20/14)
5th Minute: Rest
*Post your lowest number of reps per exercise to the whiteboard. Goal is same scores across. Pace well.
Performance (Intermediate/Masters):
1. Skill: Movement Prep
2. EMOM x 20 (4 Sets):
1st Minute: Max Calorie Assault Bike in :40s
2nd Minute: Max 10m Shuttle Sprint in :40s
3rd Minute: Max Calorie Row in :40s
4th Minute: Max Rep Weighted Medicine Ball Sit-Ups in :40s (14/12)
5th Minute: Rest
Fitness (Beginner/On-Ramp):
1. Skill: Movement Prep
2. EMOM x 20 (4 Sets):
1st Minute: Max Calorie Assault Bike in :40s
2nd Minute: Max 10m Shuttle Sprint in :40s
3rd Minute: Max Calorie Row in :40s
4th Minute: Max Rep Abmat Sit-Ups in :40s (Unweighted)
5th Minute: Rest
*SAVE THE DATES*
-Thanksgiving Holiday Schedule:
Wednesday, Nov. 21st: Normal morning and midday schedule. Closing at 1:30pm.
Thursday, Nov. 22nd: CLOSED for Thanksgiving.
Friday, Nov. 23rd: Open Gym 9-Noon, 10am Class.
Saturday, Nov. 24th: Regular schedule.
-Friday, December 7th: FREE FRIDAY! We are shifting our free Friday’s to the first Friday of every month. No CrossFit experience required. Bring a friend or come in to give us a try!
-Territory meals are now available at CrossFit Iron Horse! Order your meals here: https://www.territoryfoods.com/at/crossfit-iron-horse
