11.21.24
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Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike
Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60
Featured
11.20.24
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Metcon
“Chelsea”
30 min EMOM
5 Pull-ups
10 Push-ups
15 Air Squats
Last tested on 11/5/2021.
Accessory
Tabata Bike x2
Rest 4 minutes between
11.19.24
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Strength
9 min EMOM
1 Deadlift
Metcon
10 RFT
30 Double unders
3 Deadlifts @ 255/165 (RX+ 315/205)
CAP programming from 10/14/2024.
Accessory
Ring Push-ups 4x10
Ring Pull-ups 4x8
11.18.24
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Metcon
Tabata
DB Shoulder Press
Max Calorie SkiErg
Burpees
Max Calorie SkiErg
DB Push Press
RX: 35/25
**Complete one movement before moving to the next.
Accessory
7x30 sec Front Rack Hold @ 110% FS 1RM
Member Appreciation Wee
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We are excited to announce Member Appreciation Week from Nov. 18 - 23. This is our opportunity to say "THANKS!!" to all of our members.
There will be multiple giveaways . Our grand prize this year will be 3 free months towards a membership. The winners will be announced at our Friendsgiving event on Friday, Nov. 22nd. Members do not have to be at Friendsgiving to win the prizes.
How to participate: Each day a member attends class between 11/18 - 11/22 their name gets entered into the raffle. Each member has an opportunity to win any of the prizes.
We will also have daily sales or events starting on Monday, Nov. 18th. See details below:
Monday, 11/18: Flash membership sale - 4 months for the price of 3.
Sale must be completed on this day. Extension will be added to the end of existing membership.
Tuesday, 11/19: Buy 2 FitAid or O2 and get 1 free
Wednesday, 11/20: 25% all Podium supplements.
Thursday, 11/21: All shirts 25% off at www.ovcrossfit.shop
Friday, 11/22: Friendsgiving and grand prize giveaways
A member does not need to be at the Friendsgiving drawing to claim their prize.
