Daily Workout

REST DAY

Everybody needs a day of rest. Enjoy it!

Happy Thanksgiving to Our Wonderful Fitness Family!

As I sit and reflect on this year, I want to take a moment to express my heartfelt gratitude to all of you. Your dedication, energy, and unwavering support are transforming Innis.Fit into more than just a passive hobby; it’s shaping into a thriving community where friendships are forged, goals are achieved, and lives are changed.

Thanksgiving is a time of reflection and appreciation, and I am incredibly thankful for the spirit and inspiring commitment you bring to our fitness community daily. Whether it’s through lunchtime workouts, Sunday Night Lights, or following along on your own time, the sweat, smiles, and laughs make this hobby special.

So, as you enjoy this day of gratitude, know that you are a valued part of my journey. Here’s to your health, happiness, and the many successes we’ll continue to share. Keep inspiring, keep striving, and let’s make the coming year even more remarkable!

Wishing you and yours a joyful and bountiful Thanksgiving!

With much gratitude,
Mark

Cycling

• 30min Spin Class

Thanksgiving Extra

• Whiteboard Workout — Workout will be based on the number of participants.

Bored? Here are a few articles for you.

Tabata (4min of 20sec on and 10 sec rest)

• Alt 1 arm Superman Holds

23 min AMRAP

• 22 Cal Row
• 13 KB Swings (63/40)
• 9 Box Jumps / Step-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

8 min ALT EMOM

• Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
• Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

• 5 Push press (75lb / 55lb)
• 4 Thrusters
• 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

• 10/8 Cal Assault Bike or 12/10 C2 Bike
• 5 Push-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

Partners for time:

• 10 Rounds (Waterfall-2nd partner starts when 1st partner moves to Farmers Carry)
  • 9 1-arm Alt DB Snatches (50/35 DB)
  • 3 Burpees over the dumbbell
  • 50m 2-handed Kettlebell Farmer’s Carry. (53s/35s)
• 1000m Ski-Erg Cash Out (split as needed)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

Partner for time:
3-6-9-12-15-18-21-24-27-30

• Bike Erg
• Ski Erg

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Workout Provided by CrossFit

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

4 Rounds of

• 200m run
• 5 Dips + 5 pull-ups
• 200m run
• 20 push-ups
• 200m run
• 20 Sit-ups
• 200m run
• 20 walking lunges

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

5 Rounds: 90-Second AMRAP

• 5 Hang Cleans (95/65)
• 5 Thrusters

2 min of rest between rounds

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

6 rounds For Time

• 250m Row
• 15 Sit-ups
• 10 KB Snatches (5 each arm) (35/25)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.