CrossFit Weekly Programming Preview : 11/27/17 – 12/2/17

Welcome to the 2017 edition of NapTown Member Appreciation week! Every member at NapTown will have unlimited access to our classes and programs this week as a thank you to you for being a part of our community and to give you the opportunity to try all that we have to offer. Check out new class times, teachers, and programs. We are publishing the entire week of programming ahead of time for you this week so you can plan your workouts ahead of time! If you are an unlimited member already, then be sure to pick up your NapTown mug as our gift to you for hanging out with us all the time already 🙂

Member Appreciation week will conclude with an in house Weightlifting Meet and potluck dinner at 6:00pm in the Monon space. Fill out your dish to pass on this spreadsheet and sign up for the weightlifting meet here!

On giving Tuesday, we will be hosting the Artie Stevens Memorial WOD and hosting anyone in the Indianapolis Community who would like to honor him with us. We thank you in advance for your participation in this event and for being kind and welcoming hosts to our guests. Click here to donate to the trust for Artie’s children.

12:00 Alternating EMOM
5 Strict Toes 2 Bar
10 Pistols/Step Ups

12:00 AMRAP
25 Backwards Singles
10 Step Back Lunges
5 Handstand Push Ups

Artie Stevens Memorial WOD:
Teams of 2
5 Rounds
1:00 Max Wall Balls (20/14)
1:00 Max Toes To Bar
1:00 Max Box Jumps (24/20)
1:00 Max Push Press (75/55)
1:00 Max Row for Calories
Rest 1 Minute
NOTE: each partner will have :30 of max reps at each movement

922 Capitol WOD
9 Calorie Bike
22 Box Jumps
9 Calorie Row
22 KB Swings
9 Calorie Bike
22 Burpees
9 Calorie Row
22 KB Step Ups
9 Calorie Bike
22 KB Goblet Squats
9 Calorie Row
22 KB Push Press
9 Calorie Bike
22 Get Up Get Downs
9 Calorie Row
22 Straight Leg Sit Ups
9 Calorie Bike
22 Wall Walks

Push Presses
Every :90 x 6 (45/65/95/115/135)
3 Reps for speed and technique

2 Rounds
30 Thrusters (45/35)
30 Toes 2 Bar

Every :90 x 6 (65/95/135/185)
3 Reps for speed and technique

CrossFit Lift Off WOD
To Be Determined by CrossFit HQ

Partner Workout
5 Rounds
1000m Row (500m each)
15 Syncrho Burpees
10 Cheese Curds Over Box

Have a fun and fit week!