📰 Gym Briefing

***Novemeber Important Dates***

—6th Annual Gobbler Gauntlet—
Event Details:
-November 22nd
-Teams of 2 (girl/girl, guy/guy, and coed)
-100$ per team
-Scaled and RX divisions
-4:30 athlete check in
-5pm judges briefing
-5:30pm athlete/workout briefing
-Sign up by November 8th to get a shirt with registration
-You can sign up until the day before the competition

***To sign up click on the ticket link to register through WodifyArena on the Facebook event page (6th Annual Gobbler Gauntlet)***

***Yoga Dates: November 16th and 23rd from 10:15am-11:15am***

***Friday Night Lights!***
-20.5 will be released November 7th! Come join us for the 5th and final Friday Night Lights of The Open season. Heats will begin at 6:30pm! There will be NO 6pm Friday classes during the Open.

-Metcons-

Crossfit Games Open 20.4 (Ages 16-54) (Time)For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)For time:

30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters  Scaled (55+) (Time)For time:

30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

Or..

-Strength-

Front Squat: Building to a heavy single for the day.

-Metcon-

Open Concept (AMRAP – Reps)

5 Min AMRAP
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

5 Min AMRAP
50 Wallballs (20/14)
Max Meter Row