Open (Advanced)/Performance (Intermediate/Masters):
1. EMOM x 7:
Power Snatch+Overhead Squat (1+1)x2-Moderate load ACROSS.
2. Back Squat 3×3-Build to tough load. Rest 3-4 minutes between heavy sets.
3. Z-Press 3×6-8 @ 21X2 Moderate load ACROSS, rest 2-3 minutes between sets.
Post WOD (Optional): This weeks active recovery work.
Fitness (Beginner/On-Ramp):
1. EMOM x 7:
Hang Power Snatch+Overhead Squat (1+1)x2-Light to moderate load ACROSS.
2. Back Squat 3×3-Moderate load ACROSS. Rest 3-4 minutes between heavy sets.
3. Seated Strict Press 3×6-8 @ 2112 Light to Moderate load ACROSS, rest 2-3 minutes between sets.
Post WOD (Optional): This weeks active recovery work.
*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
