22 Nov


No Class Thursday. Happy Thanksgiving! Enjoy the day and spend quality time with family!
Friday hours: 2 classes only. 8am and 9am.

Priority Crossfit – CrossFit


Warm-up (No Measure)

5 minutes aerobic work @ low effort

-Nasal breathing only

2 Sets

5 90/90 Breath cycles w Curl Up

8 Tall Kneeling KB Hip Hinge

8 Single Arm KB Deadlift (per side)

30 Second Prayer Stretch w/ PVC


Halting Clean (12 Minute EMOM)

1 Halting Clean @ mid thigh
Full squat

Begin @ 65% of 1RM and increase weight every 2 minutes

Hold the pause for 3 seconds

If you fail a clean drop down 10 lbs and work back up


Metcon (Time)

25 Cal Row

25 Deadlifts 185/125 teens: 125/85

25 Wall Balls 20/14 teens: 14/10

25 C2B Pull-Ups

25 Wall Balls

25 Deadlifts

25 Cal Row


Accumulate 2 min of each:

Recline twist pose

Towel stretch

Lizard pose

Twisted cross

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