HAPPY THANKSGIVING!
PICK UP YOUR PACKET AT THE CFV TENT. RACE STARTS AT 0830

BLACK FRIDAY WOD @ 0830.
SATURDAY WOD 0900 @ THE BOX

BLACK FRIDAY SPECIALS
FOR ONE DAY ONLY BUY TWO T-SHIRTS FOR $32.00
HOODIE FOR $40.00
LONG SLEEVE T-SHIRTS $20.00
PAY FOR 6 MONTHS MEMBERSHIP IN ADVANCE AND RECEIVE 1 MONTH FREE!

Two Nineteen

10 Minutes to 1 Rep DEADLIFT

REST 3 Minutes

10,9,8,7,6,5,4,3,2,1 REPS OF
BODY WEIGHT DEADLIFTS
BOX JUMPS (24/20)
3 TOTAL ROPE CLIMBS
*Must complete Rope climbs after first set and before last

SCORE IS WOD TIME MINUS
YOUR 1 REP MAX OVER BODYWEIGHT
EX. WOD TIME 12:00 mins
DEADLIFT MAX 400- 200 (yr body weight)=200
12:00-200secs= 8:40 time.

THURSDAY 11-24. SURFSIDE BEACH TURKEY TROT 0830 @ PIER. CFV WILL HAVE YOUR PACKET AT RACE.

FRIDAY 11-25. BLACK FRIDAY WOD @ 0830 the BOX.

SATURDAY 11-26. WOD @ BOX 0900

MONDAY 11-28 1800hrs DOUBLE UNDER CLINIC @ BOX WITH COACH CANDIA OF CFOIB. LIMITED SPACE, CONFIRM TODAY

“ONE EIGHT SEVEN”
6 Mins Wall Balls
6 Mins Power Snatches (75/55)
6 Mins Ring Push Ups
* 187 is California Police Code used for Homicides. Yes this one is gonna hurt.

RACE PACKS WILL BE PICKED UP BY CFV COACHES ON WEDNESDAY. ATHLETES CAN GET THEIR PACKETS FROM CFV ON RACE DAY.

HELEN
3 rounds of:
400 meter run
21 1.5 pood kettlebell swings
12 pull-ups

Affiliate WOD @ Market Commons across from ORVIS 0930. All are invited to join CrossFit Vengeance, Ocean Isle Beach, and Myrtle Beach in a team WOD.

“BOOM SAUCE”
10 min WOD
Each minute complete 2 Clean & Jerks

REST 3 MINUTES THEN,

50,40,30,20,10,20,30,40,50
DOUBLE UNDERS & SIT-UPS

***THIS SATURDAY WE WOD AT MARKET COMMONS AT 930am with CFMB and CFOIB. EARN EXTRA POINTS BY WEARING YOUR FAVORITE CFV GEAR.