FUNday

1 Hour: Run, Walk or Move

Give Thanks

Wednesday

Every 30sec for 10min Complete:

 5 Hammer Curls

 5 Tricep Kickbacks

DB Loads TBD

Core Strength is crucial in CrossFit as it supports all functional movements. A strong core enhances stability, control, and power, enabling better performance and reducing the risk of injury.

2 Rounds for Quality:

 20sec L-Sit Hold

 20sec KB Front Rack Hold (70/53s)

 20sec Hollow Hold

 20sec Arch Hold

 20sec Rings Hold 

 20sec Handstand Hold 

 20sec Plank

 20sec Left Side Plank

 20sec Right Side Plank

Tuesday

AMRAP in 15min:

 10 DB Push Press (50/35s)

 10 Pull-UPs

 10 Burpees

 30 Double-Unders

Monday

“The Chief”

MAX Rounds in 3min of:

 3 Power Cleans

 6 Push-UPs

 9 Squats

RX= 135/95 

Rest 1min. Repeat for 5 Cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country

Wednesday

5 Rounds for TIME of:

 Anchor RUN

 15 Bench Presses (135/95)

GAFPB: A powerful symbol that's more than a badge

Tuesday

Front Squat: 3-3-3-3-3

Single Leg Deadlift: 5-5-5-5 (each leg)

Turkish Get-UPs: 2-2-2