November is the month for giving thanks, so let’s give thanks for our favorite post-WOD beer-verage: you guessed it….BEER! This 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)

1 Minute

Easy Bike

Easy Pace Shuttle Run x 5

Walking Spiderman Stretch

:45 Seconds

Moderate Bike

Moderate Pace Shuttle Run x 5

Walking Samson Stretch

:30 Seconds

Faster Bike

Faster Pace Shuttle Run x 5

Bear Crawl

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


1:00 Wrist Stretch

1:00 T-Stretch

1:00 Child’s Pose


Snatch Pull + Hang Snatch + Snatch (E2MOM x 5)

Start at 60-65% of 1RM


Metcon (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Lateral Barbell Burpees

6 Power Snatches (135/95)

Score is slowest round

Extended Work

3×8 Tempo Dumbbell Push Presses

3×8 Tempo Dumbbell Bent Over Row

3x Max Effort Ring L-Sit Hold