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CrossFit 1Force – Crossfit
1-arm Deficit Suitcase DL
A.1 Rear Foot Elevated Goblet Single leg RDL 2 x 6-8 reps per side
A.2 Banded Rotational Press 2 x 12-15 reps per side
B. Every 3 mins x 4 sets
6 1-arm DB/KB Deficit Suitcase DL per side (4 in) @ tough weight
Rest 15 secs
1-arm Reverse Sled Drag x 50 ft per side @ tough weight
*Rest the remainder of the 3 mins and repeat for 4 total sets
Metcon (AMRAP – Rounds and Reps)
16 mins of the following:
200 ft Shuttle Run (50 ft up and back x 2 times)
8 Double DB Renegade Rows @ tough weight (4 per side)
6 Rotational Ball Slams @ tough weight (3 per side)
*Alternating full rds
AB or Barbell Rollouts
2-3 sets x 10-15 rep