**Thanksgiving Week Hours**
Thursday: 7am and 9am “Fight Gone Bad
Friday: 8am MOVE 45, 9am Group Class, 10am-12pm Open Gym, 12pm Group Class


Inguz Update: On episode 38 of the CrossFit Inguz podcast Renee and Andrew discuss the importance of maintaining the stimulus of the workout. We go into the concept of the workout stimulus and what that means, use some examples from our last week of programming, talk about why proper scaling is important within this concept, and why the goal isn’t necessarily to Rx every workout.

At the top of the episode we continue our segment of community shout-outs, and go through a bunch of announcements of various things going on at Inguz over the next couple of months.



“Snack Bar”

3 Rounds for Time:
400 Meter Run
10 Power Cleans (155/105#)
500/400 Meter Row
10 Push Jerks (155/105#)

* Post time to the whiteboard.



6 Minutes (45 sec work : 15 sec work)
Plank Jacks

Rest 2 Minutes…

16 Minute AMRAP:
200m Run
20 Kettlebell Swings
100ft Tabletop Bear Crawl
20 Kettlebell Deadlifts
200m Run
20 Kettlebell Windmill
100ft Table Top Bear Crawl


After Party

Strict Gymnastics:
0:00 – 5:00
Handstand Floater Practice*
5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups
10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions
15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows

*Handstand Floater
1. Kick Up to Handstand on Wall
2. Aim For a Straight Body
3. Gently Kick Off Wall to Find Balance Point
4. Adjust Balance Through the Fingertips