Announcements

Thanksgiving – 9am only.

Black Friday- 9am and Noon only.

HybridAF always open:)

1 Force Fall Reset Lift of the Week: Snatch x 2 (In Class: Monday)

Save the date Saturday 12/9- 1 Force Holiday Get Together at Bonesaw Brewery in West Deptford. Please sign up on the whiteboard in the front of the gym if you plan on attending.

CrossFit 1Force – Crossfit

Strength

4 to 5 Sets of the Following:

A1. Barbell Floor Press x 4 to 5 Reps

A2. Plate Overhead Hollow Hold x 45 sec to 1 min

Floor Press

Metcon (Checkmark)

EMOM x 14 Sets

Odd Min: 12/10 Cal Row

Even Min: 5 Bench Press (135 to 185/93 to 135)
*Place Weight in the Comments*