Happy Thanksgiving!
We hope you and your families enjoy this day!
1 class today at 8:30am
Friday - no 5:15am - all other classes on
WOD- 3 RFT
30 Alt DB Snatch (50/35)
10 Burpees
30 DB Lunges
10 Burpees
30 DB Hang Clean & Jerk
10 Burpees
Wednesday 11/25
Strength- OTM x 10
2 Clean and Jerks
75% of 1RM (squat or power)
WOD- 12 min AMRAP
20 Wallballs (20/14)
20 T2B
This weeks schedule :
Thursday 11/26: 8:30am WOD only - zen planner app will still show the full schedule - sign up for the “8am” slot
Friday 11/27: No 5:15am class. All other classes on as usual
Tuesday 11/24
This weeks schedule :
Thursday 11/26: 8:30am WOD only - zen planner app will still show the full schedule - sign up for the “8am” slot
Friday 11/27: No 5:15am class. All other classes on as usual
Strength- Every 2:00 x 5
3 Back Squats @ 80% of 1RM
WPD- 2:00 on 1:00 off x 5 Rounds
75 DU (125 Singles)
Max Push Ups
Score = total push ups
Monday 11/23
On June 8, 2006, Sgt. 1st Class Daniel B. Crabtree was critically injured in his armored Humvee when an improvised explosive device struck the vehicle near Al Kut, in east-central Iraq. He was evacuated by air after the attack and died en route to a combat support hospital in Baghdad. He was 31. Crabtree is survived by his wife, Kathy, and his daughter, Mallory.
WOD- “Daniel” For Time
50 Pull ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull ups
Friday 11/20
Pre-order ends this Sunday! Contact us if you have trouble filling out the sheet
Midline- 3RNFT
15 Russian Twists
20 V-Ups
:30 Side plank ea.
WOD- 8 RFT
5 Power Cleans (185/125)
7 Ring Dips
