Announcements

Save the date Saturday 12/9- 1 Force Holiday Get Together ( details to follow!)

1 Force Fall Reset Lift of the Week: Strict Press x 1 (In Class: Tuesday)

Thanksgiving – 9am only.

Black Friday- 9am and Noon only.

HybridAF always open:)

CrossFit 1Force – WD Field Hockey Summer Training

Metcon (No Measure)

Boot Camp (30 secs on/30 secs off) *Optional 40 secs on/20 secs off

100m Medball Run @ tough weight

Sled Push/Reverse Drag (moderate weight)

Hang Clean + Jerk

DU or SU

Hand Release Burpee Stepups

Double DB/KB Alternating Rows @ tough weight