Friendsgiving!

Tomorrow, 11/22, we are celebrating our annual Friendsgiving at OV CrossFit. Bring your family for food and fun at the gym starting at 6:30 pm. Come out and break bread (yes carbs are OK!) with us and start off the holiday season.

People are bringing all kinds of food and it’s BYOB.

We hope to have you and your family come out and have a great time.

11.21.24

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

11.20.24

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

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

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