8amcrew8am Noho crew.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

2. "You're Married to the Sea" Row 20 minutes for max distance.

Competitors and CrossFitters: as rx'd.

Novices: row for 10 minutes.

3. Foam roll 20 minutes

4. November mobilizations.

Have fun!

HOLIDAY SCHEDULE! Thursday (Thanksgiving): WOD at 9am in Hadley. All other classes canceled. (Black) Friday: Northampton: 8am and 6pm. Hadley: 9am. and 5pm.