November is the month for giving thanks, so let’s give thanks for our favorite post-WOD beer-verage: you guessed it….BEER! On Friday, November 16, 2018 at 5:30 p.m., we will be celebrating Thanksgiving early with a special WOD and post-WOD beer sampling.
Bring a six pack of your favorite beer to share, and a snack for passing around as well. Pretzels, cups and enthusiasm will be provided.
Come and workout or just come and sample, either way, let’s get together and give thanks!

MobTown CrossFit – CrossFit


Warm-up (No Measure)

Active Warmup

Quad Stretch

Straight Leg Kicks

Knee to Chest


Active Samson

Straight Leg Bear Crawl

Side Lunges

Forward Crab Walk

Walking Spidermans

Backwards Crab Walk

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts


:45s Wrist Stretch

:45s T- Stretch

:45s Childs Pose


Handstand Walk (EMOM x 10)

Alternating “On the Minute” x 10 (5 Rounds):

Even Minutes – 3 Single Arm Dumbbell OHS (each side)

Odd Minutes – :45s Handstand Walk


Metcon (Time)

4 Rounds:

21 Deadlifts (155/105)

40 Meter Walking Lunge

9 Handstand Push-ups

Rx+ 225/155

OH Walking Lunge w 35/18 KB

Strict HSPU