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)

:20 Seconds each

Hops in Place

Quad Stretch

Knee to Chest

Lateral Hops Over Bar

Side Lunges

Bodyweight Good Morning

Forward and Back Hops Over Bar

Samson Stretch

Spiderman Stretch

Tall Hops in Place

Push-up to Down Dog

Air Squats

Barbell Warmup


1:00/side Couch Stretch

1:00 Front Rack Stretch


Clean (6 x 2)

3-Pause Power Clean

Sets 1-2 – 55% of 1RM Clean

Sets 3-4 – 60% of 1RM Clean

Sets 5-6 – 65% of 1RM Clean


Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

1 Power Clean, 20 DU, 3 Strict Ring Dips

2 Power Cleans, 20 DU, 3 Strict Ring Dips

3 Power Cleans, 20 DU, 3 Strict Ring Dips

Rx – 135/95