Jackie

New week, let’s keep crushing those goals before 2019 hits us! Why wait until the New Year?!

WOD - “Jackie” For Time

  • 1,000m Row

  • 50 Thrusters (45/35)

  • 30 Pull ups

Strength - Every 2:00

  • 0:00 8 Back Squats @ 65% of 1RM BS

  • 2:00 6 BS @ 75%

  • 4:00 4 BS @ 80%

  • 6:00, 8:00, 10:00 5 Front Squats @ 70% of 1RM FS

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turkey coma

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No 5:15am class today, but all other classes are on! Come down and work off that extra serving you know you shouldn’t have had but really really wanted!

SMALL BUSINESS SATURDAY! This Saturday only we will have some discounted items for sale, cash only please.

Skill - 0:00-6:00

  • 2 Rope Climbs + 4 HSPU

    6:00-12:00

  • 4 Strict pull ups

  • 8 Deficit push ups

WOD - Rowing Conditioning - 2 Rounds

  • 30/21 Cal Row + :30s Rest

  • 30/21 Cal Row + :30s Rest

  • 30/21 Cal Row + 2:00 Rest

Have a great Thanksgiving!

We are CLOSED for Thanksgiving, 5:15am class is cancelled for Friday, but regular schedule for the rest of the day.

“The man on top of the mountain did not fall there.” -Vince Lombardi

Strength - Every 4:00, 3 rounds of clean complex (9 reps total)

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean

WOD - 15 min AMRAP

  • 60 DU

  • 30 Wall Balls (20/14)

  • 15 Deadlifts (245/165)

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recap

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Congrats all around to the 52 athletes that competed at our 3rd annual Turkey Tourney!!! It was for sure a day to remember.

We saw a LOT of PR lifts, competitors pushed them selves like never before, and some blood sweat and tears.

THANK YOU to everyone who lent a helping hand moving equipment and setting up in the short amount of time we had. Couldn’t have run so smooth without all of your help!

I would call it a great success! HERE’S TO NEXT YEAR!!

WOD - Every 4:00 x 5 Rounds

  • 21/15 Cal Row

  • 9 Lateral Burpees

  • 6 Power Snatch (135/95)

Body Armor - 3 RNFT

  • 8 Push Press (4 sec decent)

  • 8 Bent over barbell rows

  • Max L-sit/ Tuck Hold